2000m
5min rest
1000m
5min rest
500m

15-12-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
*After Each Round: 100' Handstand Walk

5 rounds of:
60s wall ball twists alt sides AMRAP
60s rest

From 0:00 to 4:00
Row 500/400 m
Plyo Box Burpees Jump Overs (60/50 cm) 10 reps
C2B Pull Ups 10 reps
From 4:00 to 9:00 rest
From 9:00 to 15:00
Row 750/600 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
C2B Pull Ups 20 reps
From 15:00 to 20:00 rest
From 20:00 to 28:00
Row 1000/800 m
Plyo Box Burpees Jump Overs (60/50 cm) 30 reps
C2B Pull Ups 30 reps

135 min
WU for 15 min
Skill: BMU practice for 30 min
Band
BMU fb. 5 x 3 = 15 :)

1.Weightlifting
A. Suggested snatch warm up
A. Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 80-90%1RM range
25 30 35 2x40 2x45 2x47.5 2x50 2x50x. 2x50x.

2.Strength
A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 6 @ 78-83%
1 x 4 @ 81-85%
1 x 2 @ 85-90%
1 x 4 @ heavier than first set of 4.
A2. Behind the neck strict press – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A3.
20 22.5 25 25
A3. Barbell bent over row – 4 x 6 @ AHAFA (add load each set), rest 2 minutes before A1.
47.5 50 52.5 55

3.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatch

3 Rounds
Three shuttle runs
Complex of 3: hang clean, front squat, thrusters (95lbs)
DB bench x8 (50lbs)
12 PVC Hollow rockers
30 sec rest

Then

9-7-5

Deadlifts
Bar facing burpees
Pull ups
45 second rest

4x3 Front Box Squat
- Go by feel
- Rest 2min btw sets.

• 10 Min EMOM of:
BB Clean & Jerk 1 rep
Parti @ 65-70% 1RM e aggiungi carico by feeling se vuoi.

Set 1: 4 Reps 78%
Set 2: 3 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 4 Reps 84%
Set 5: 3 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 4 Reps 90%
Set 8: 3 Reps 96%
Set 9: 2 Reps 102%