• Lizard Pose
• Scorpion Stretch
• 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

Warm up:
5-10min Dynaamiset venytykset/rullaus/aktivoinnit
Barbell warm up:
8 Cossack squat with barbell
8 Kang squat
8 High hang muscle clean
8 Clean DL
8 Tall clean
8 Push press
8 Split jerk behind the neck
C&J:
2+1 @70%
2+1 @75%
2+1 @80%
2 x 2+1 @85%
of 1RM

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

EMOM 5

muscle snatch + snatch drop

2+2@30-40%

A
A. Warm Up
PVC+MOBILITY

Row 1,5 KM
20 Empty Bar Thruster
30 HRPU

B. Forza
Warm Up
Pause Position Hang Squat Clean
6×3
POI TROVARE 1 RM Hang Squat Clean

C. – For Time
Ogni 4' fino al fallimento, o non oltre i 6 rnd
12 Burpee Box Jump
10 Clean and Jerk 60-50/45-35kg
6 BMU/8 C2B

D. Skill
5 rnd
6 Strict Pull Up
5 Strict TTB
4 Pull-up

E- For Rep
AMRAP 12'
Row 300m
3 Rope Climb

G. Optional Acc.
Da 1-3 Rnd
3×1'
Shoulder Tap

4×40" PlANK

5×2' GHD + MB

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Squat Clean & Jerk
6×4 @60-75%
Drop and Reset

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

7 x 1 Sprint
Send Off 1:30

Single Leg Banded Hamstring Curl 2 x 50 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)