3x2 Back Squat at 75%
2x2 80%
1x2 85%

buy in: 50/40 cal row
5rounds:
9 Deadlift@60/40kg
6 Hang power clean@60/40kg
3 STOH@60/40kg
cash out: 50 burpee over the rower
TC: 15'

Rest 5-10 mins

4 rounds, 2'on/2'off
100 DU
AMRAP Power clean@60/40kg

(3+2)-(3+2)-(3+2)-(3+2)-(3+2) of:
BB Power Clean + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (3+2) pesante (Heavy) ma con cui senti di
avere un altra rep di di Jerk di margine. Poi con il 90-95% di quel carico fai altri 2 sets.

Hang Clean 7x 3

21-15-9

*Thruster
*Tangon yli burpee

Russian dippi laatikoiden välissä

3 x 2-5, varpaat maassa jos tarvii

Front Squat
1 x 10 (warm up)
1 x 8 (warm up)
1 x 5 (work)
1 x 5 (work)
1 x 5 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

E2MOM 5
5x Thruster (40/60kg) +
10x Bar over burpee

E2MOM 5
5x Squat Clean (40/60kg) +
10x T2B

Tabata 1.
Pull up (kipping)
Burpee

Rest 2min

Tabata 2.
DU / SU
V-up

#Strength

3-RM test of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Giorno 1

PARTE A

Warm up
Lunge flow

Thoracic flow

Then 3 round
250 mt row
10 press bilancere vuoto
10 lunges bilancere vuoto

PARTE B

6 set :
6 strict Press 80%
12 front rack lunges

2' REST

Dl 4x6 (singole ) 79%

2' REST

PARTE C

C1
Ladder Snatch

every 2’ for 10’

1 snatch

50-60-70%

Rest 2’

every 2’ for 8’

1 snatch

70-80-90%

C2

3x 30” Bike

 15 <a href='/journal/movements/133'>Goblet Squat</a> 16/10kg 

Rest 60”

3x 30” Bike

 30” Wall Sit

Rest 60”

3x 30” Bike

 10 2kb Front Rak Reverse <a href='/journal/movements/1109'>Lunges</a>

WOD1
For Time:
30-20-10
STOH 60-50/45-35KG
TTB
CAL. ROW

WOD2
“Helen”
3 RND
Run 400mT
21 A. SWING 24/16KG
12 Pull Up