Hang Clean

WOD:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

Post:
Hanging L-sit

5x3 HSPU or Strict Press Work

WOD:
800M Run
40 Push Press
30 HRPU
20 Box Step Ups
10 Strict Pull Ups

Post WOD:
Accumulate 3Min Plank

• 3 Round of:
BB Shoulder to Overhead (50/35Kg) 21 reps
One-Arm KB Swing Snatch Dx (24/16Kg) 21 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 21 reps

• 5 Round not for time of:
Double KB Front Squats 10 reps unbroken
Double KB Push Press 10 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 6/5 reps

Complete as many rounds as possible in 15 minutes of:

• 5 strict muscle-ups
• 4 squat snatches

Men 185 lb.
Women 125 lb.

4min + 2min each side!
https://m.youtube.com/watch?v=f4ymiYa-ZGQ

Barbell high pull 4x6 reps

3x10 Hang Clean

WOD:
7Min AMRAP
10 Air Squats
10 Push Press (DB or Barbell)
10 Lunges
10 Situps
5Min AMRAP
Rest 2Min
3Min AMRAP

Post:
3x1Min Plank

Chin up (weighted) 3 RM, then max reps without weight or thicker band