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• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

OTM 10 min
Bench press x 4

Weight 60 - 70 % 1 RM

40 Min Emom.

1. 20 mountain climbers
2. 10 Air squats + 10 jump lunges
3. 30-40 double unders
4. Rest

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

W.UP
ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

40" GTOH with plate
30" Burpee to Plate
10 Calorie Row
30" Burpee to plate
40" GTOH with plat

4-5
Rest 1 Minute Between Rounds

Side Plank Rotational Press 8-10 per lato

Alternating Single Arm Superman Extensions 10 per lato

SNATCH

EMOM ogni 2' per 3 set 6'
Snatch Press from Receiving x 5 rep

EMOM ogni 2' per 5 set 10'
Snatch Push Press + 2 Overhead Squat

EMOM ogni 2' per 12 set 24'
Snatch senza staccare i piedi da terra

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
*Sets 11-12 = @ 85% of 1-RM Snatch

WOD
"ELF OWL"
AMRAP 5' x 4 set WITH VEST
5 Strict ring dip
10cal/Row
5 Push Press 50-60/35-45
10 HRPU
Rest 2'
Continuare da dove si era interrotto a ogni intervallo.

CONDITIONING
4 RND
250MT RUN ROW
12 Lateral Box Jump Overs
Rest 2'

A:
Power clean 5x3, tungt men faila inte
Strict pull ups 3xMax
B:
5 rft:
15 RKB swing 32/24
250m Row

3 kierrosta

100m hölkkää
10 kyykky loikkaa eteenpäin
10m karhukävelyä
10m askelkyykkykävelyä

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps