• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

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

2 sets
1:30 cardio machine
25 plate hops
10 Ground to overhead with plate 10/15kg
10 Plate Goblet squat
5+5 Plate halos
10 scapula Pull ups
5 burpee pull ups

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

• 5-5-5 of:
BB Back Squats
85-90% 5RM

Lepoa / Huoltoa

• 1-…-1 of:
BB Squat Snatch
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.

AMRAP 18:
10 Lateral Burpees Over Dumbbell
10 Dumbbell Box Step-Ups (24″/20″)
10-20-30-40-50…
Single Dumbbell Hang Clean and Jerks (50/35)

…Continue to add 10 reps to the dumbbell hang clean and jerks each round.

Kilos – (22.5/15)

3 x 15 ( kaikkia kolme kiekkaa, super setti)
GHD/ T2B/Kipping pull up

3 x per puoli
Db snatch L 8 + L hang clean 15 kg
Db snatch R 8 + R hang clean

Partner wod
10rft, alternate full rounds
250/200m row
15 thrusters 35/25kg
10 pull ups

WU
2rds
10x air squat
10x sit up
10x push up
10x lunge
10x burpee

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1½ bodyweight)
Bench Press (bodyweight)
Clean (¾ bodyweight)

Use three separate barbells. Perform the movements in the order listed and follow the “descending ladder” rep scheme—10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the last round of 1 deadlift, bench press and cleans is done