4 rounds for time
200m row
8 strict press (75lbs)
10 wreckbag reverse lunges (35lbs)
10 HRPU

A.
PVC+MOBILITY
DA PROGRAMMAZIONE, MODIFICATA

On the Minute x 20 (5 Sets of Each):
Minute 1: 50" DU
Minute 2: 10-12 Burpees
Minute 3: 20 Air Squats + CARICO
Minute 4: 40 Second Hollow Hold

B.
AMRAP 20'
15 Hand-Release Pushups
18 Bent Row
21 V-up

C.
SKILL:
squat snatch con DB
lavorare sul movimento
poi

EMOM 24' 6 set

1) 6-8 S, SNATCH (DX)
2) 40" Max rep Dip
3) 6-8 S, SNATCH (SX)
4) 6-8 french press da sdraiata con due DB

• 50/35 reps for time of:
Strict Handstand Push Ups

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

---

2+2 Perfect stretch

AMRAP 8 of (not for score)
10 DB Bench Press
10 Barbell Rows
10 Banded Pushdowns
10 DB Hammer Curls
*Goal - get a good pump - weights should be light enough to do ALL movements UB.

FOR TIME OF:
21-15-9
HANG POWER SNATCH 60/40 40/30
TOES TO BAR

Banded deadlift 10-10-8-8 reps

Barbell high pull 4x10 reps

Rästi

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR