Run 3,2 with west

• Run/Bike/Run: 3min.

• 2 rds:
  10 One leg V-sit up
  10 Ring row
  10 Box steps

• Mobility...

• 2 rds:
  6-8 GHD sit ups
  6-8 Rope climb
  6-8 Pistol squat

Every 2min 6 rounds Snatches 80% -> 105%

[Teams of 3]
For Time [35 Minute Cap]:
90-60-30:
Toes to Bar
Front Rack Reverse Lunges 35/25kg

After each round...

90 Overhead Squats 35/25kg

*One Athlete working at a time, Partition reps as needed

*Score = Time it takes to complete the workout

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
1:00 easy -> :30 moderate
1:00 easy -> :30 moderate / fast
1:00 easy -> :30 fast

rest 3-5 minutes and start WORKOUT

1) e1:30 x8 alt a/b:
A: 2 strict press + 3 push press
B: 6+6 kb frontrack reverse lunge

2) emom15:
1: 6 back squat
2: 12 alt. seated db press
3: :30 machine

• 1-…-1 of:
BB Clean & Jerk
Heavy 1 rep
Scaldati progressivamente e poi sali sino ad una singola pesante (Heavy) ma non massimale. Arriva
ad un carico con cui senti di avere tranquillamente un altra rep.

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

5 rounds

9 handstand push ups
7 overhead squats
5 straight legged leg raises

IN 12' FOR TIME
3 ROUND OF:
30 WALLBALLS 9/6 KG
20 SNATCH 40/30 - 30/20 KG
10 DEVIL PRESS 2× 22.5/15 - 15/10