5x3 Snatch Balance >80%

Easy pace:

5km Bike
2,5/2km Row
2km Run/Walk

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, rest as needed between

1) 15-30sec Ring Support
2) 15-30sec Chest to Rings Hold (top of ring pull-up)

RPE 3 to 4

3 RFQ
10 DB split squats R 25kg's
10 DB split squats L 25kg's
25m OH sg DB Carry R 25kg
25m OH sg DB Carry L 25kg
15 Ring rows

10-8-6-4-2 back squats

Rest 2min between sets

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

• Cool Down 5 minutes easy pace after last Bike

• WOD
Prova uno dei WOD di gara
Oppure:
20 Min EMOM of:
1st Min
Movement A x reps
2nd Min
Movement B x reps
3rd Min
Movement C x reps
4th Min
Movement D x reps
Seleziona 4 movimenti su cui desideria fare pratica e lavorali in EMOM alternato ad un pace
submassimale per un tot di reps

4-5x
800m Hard
600m Easy
200m Walk

In team da 2
42-30-18
Power snatch 35kg
Ohs
Directly in
100 cal erg bike
Directly in
18-30-42
Power snatch 35kg
Ohs

• 90s.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Front squat
  6 Shoulder press

• 60s.: Row/Bike/Run

• 2 rds:
  8 Kipping swing
  6-8 Ring row
  6-8 Push ups

• 30s. Row/Bike/Run

• 2 rds:
  4-8 Thruster
  3-6 T2B / C2B / MU
  Add weights...