6 sets of Power Snatches
Set 1: 3 @72%
Set 2: 2 @75%
Set 3: 1 @77%
Set 4: 3 @75%
Set 5: 2 @77%
Set 6: 1 @80%
- 2min Rest btw sets

Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

1) Incline bench press x 8-10
2) Bend ovet row x 8-10
3) Seated dips x 10-15
4) Seated bicep curls x 8-10
5) V-sit DB SL press x 8/8
3-4 rnds

CORE
-Weigted sit up x 10
-Russian twist x 16-20
-Pelvic lifts x 10-20

For time:

60 cal bike

20 wallball
20 toes to bar
20 snatch

60 cal row

20 thruster
20 lunges
20 burpee box over

rx: 42.5/30kg

1 MIN AMRAP

• Burpees

EMOM 40
1) Row 15 cal
2) KB Swing 15
3) KB Front Rack Lunge 16 (8+8)
4) Rest
@ 24 kg KB

For time in team da 2
90 cal row
100 burpees
85 cal assault bike
85 cal ski erg

Dallo 0 e ogni 5 minuti
12 synchro dumbell snatch 22.5
15 synchro air squat
18 synchro sit up

800m run or jog
10 rounds:
5 sandbag rows / pull-ups
5 pushups
10 squats
800m run or jog

Total: 50 sandbag rows, 50 pushups, 100 squats, 1 mile running

Deadlift

5 x 4 x 68% Dead Stop

5 x 4 x 73% TnG