Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 8
Week 2: 75kg x 3, 87.5kg x 3, 97.5kg x 7
Week 3: 80kg x 5, 92.5kg x 5, 102.5kg x 5
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 75kg x 5, 85kg x 5, 97.5kg x 7
Week 6: 80kg x 3, 92.5kg x 3, 102.5kg x 7
Week 7: 85kg x 5, 97.5kg x 3, 107.5kg x 5
Week 8: 50kg x 5, 60kg x 5, 70kg x 5

140 min
WU for 15 min
1.GS
A. HSW 10 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1 + 5 x 2
- Total of 14 MU

C. Bfly + BCTB for 15 min
- Bfly x 20 reps
- Box drills 2 x 8 reps
- Kip CTB x 5 reps
- Kip swing + BCTB 4 x 3+3 reps

D. MU strength
- False grip hollow hang
Accumulate 60-90 s. in 15-20 s. intervals - 60 s.
- Jumping muscle ups
Accumulate 15-20 reps - 15 reps

E. HSPU Capacity - Every minute on the minute for 5 minutes:
Tough effort of Deficit HSPU - not done

2.WL
A. Clean pull + power clean 2 + 1

3.Accessory
A. 3 sets:
10 90-90 Hip rotations
6+6 Quadruped thoracic rotations
5 Cuban presses

B. 3 sets:
3x7 bicep curls w/ 13 kg barbell
20 pike leg lifts

45min amrap:

• 15cal BikeErg
• 5 rinnalleveto & työntö (N 35kg / M 50kg)
• 15cal SkiErg
• 10 etunojapunnerrus

3 5 minute rounds, 1 min rest between rounds

GHD situps
KB Snatch 12 kg
Push press 20kg
DU practise
Wall balls 6kg

Deadlift
3-3-3-3-1
225-275-295-315-335

Snatch Balance
5-3-3-3-1-1
95-135-155-165-175-185

AMRAP 10 min.
250 row
max ring dips
12, 10, 8, 7, 1

• 18 Min EMOM of:
1st Min
C2B Pull Ups 10-15/8-12 reps unbroken
2nd Min
BB Bench Press o STOH 8-12 reps unbroken
(Usa un carico con cui riesci a fare 8-12 reps unbroken
3rd Min
GHD Sit Ups 10-15 reps

Seal row 6RM

Snatch from blocks 10*2 50%+

20 min. AMRAP

10 pull-ups
10 push-ups
10 wall-balls
10 burpees

RX = 10kg. Weight vest
Scaled = just body weight

10 BIG TYRE flips each UGIG
5 return round of sled pull/push 95 kg