AMRAP 15':
20 Toes to bar
40 Double under
10 Clean@70/45kg

For time:
100 Wall ball@9/6kg
* every 2min (from 0:00):
8 Deadlift@80/50kg +8 Burpee box jump over@60/50cm

For time in team di 2
50 burpees
50 Thruster
50 burpees
40 Thruster
50 burpees
30 Thruster
50 burpees
20 Thruster
50 burpees
10 Thruster

WEIGHTLIFTING

Power Snatch

Every 45sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Good, technical lifts, not all out!

3 x 8

Run 400m
30 Wallball
30 Power snatch (42.5/30)

A.
PVC+Mobility
For Time
2k Bike
2 Rnd Mary
Mary:
5 HSPU
10 alt.Pistols squat
15 Pull-Ups

B.
For Time
3 Rnd
20 Overhead Walking Lunge BB 45/30kg
40/30 Cal. SKI Erg

C.
Ogni 5’ per 20’
10 HSPU
10 Squat Clean 50-45/35-25kg
10 TTB
10 Power Snatch 50-45/35-25kg

D.
Bulgarian Split Squat BB back rack
6×8
(3 set per gamba)

E.

AMRAP 15’
Run 200m
8 STOH 50-45/35-25kg
2 BMU o 6Ring Dip

Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

1-3 köysikiipeily
10+10 lantionnosto (jalka pallon päällä)
10 kuppipidosta supermaniin
5 tiukka leuanveto
Kumpparikävely
10 lapapunnerrus

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster