3-4 Sets:
A. 60-90s Sorenson Hold
B. 30-60s Plate Pinch
C. 8-12 Single Legged RDL (Each Leg)

3 rds
5 + 5 Windmill
7 Jerk Grip OHS
:30 + :30 Calf Strecht
300 m row

Handstand
Hspu
Warm up:
classic gym
Core + push up
Shoulder skill

Fejallas 3szogbol falnál
Emelesbol zsugorba
Emelesbol Terpeszbe
Emelesebol nyújtva

Kipping mozdulat gyakorlása
Testhelyzetek kezdő - vég

Wod: 8 perc
Push up 6
Hang 20"
Handstand 20"

W.UP
ROUTINE MOBILITA' (ERBINI DEL 14 APRILE)

40" GTOH with plate
30" Burpee to Plate
10 Calorie Row
30" Burpee to plate
40" GTOH with plat

4-5
Rest 1 Minute Between Rounds

Side Plank Rotational Press 8-10 per lato

Alternating Single Arm Superman Extensions 10 per lato

SNATCH

EMOM ogni 2' per 3 set 6'
Snatch Press from Receiving x 5 rep

EMOM ogni 2' per 5 set 10'
Snatch Push Press + 2 Overhead Squat

EMOM ogni 2' per 12 set 24'
Snatch senza staccare i piedi da terra

*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-7 = @ 75% of 1-RM Snatch
*Sets 8-10 = @ 80% of 1-RM Snatch
*Sets 11-12 = @ 85% of 1-RM Snatch

WOD
"ELF OWL"
AMRAP 5' x 4 set WITH VEST
5 Strict ring dip
10cal/Row
5 Push Press 50-60/35-45
10 HRPU
Rest 2'
Continuare da dove si era interrotto a ogni intervallo.

CONDITIONING
4 RND
250MT RUN ROW
12 Lateral Box Jump Overs
Rest 2'

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Wod

In teams of three

14 min amrap

10/8 cal row (tc 45s)

8 power snatch 35/25kg

After 7 minutes

10/8 cal row

10 wall ball

Amrap 15
20 Kb/Db hang c&j
20 Kb/Db reverse lunge
200m s.a farmer carry

(Kb or Db)

15' EMOM
1: 5/5 kickstand dbl KB deadlift
2: 5/5 gorilla row
3: 10-20" active hang

Juoksuintervallit

3x1200m
3 min rest
-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Kimpisessä

EMOM 15

5 wallball 9/6kg
3 HSPU
1 power clean 100/60kg