Snatch daily max
Back squat 5x5
Db row 4x8-8

On the 4:00 x 4 Rounds:
50 Meter Sled Push
50 Meter Double Farmers Carry (70’s/50’s)
50 Meter Strongman Sandbag Carry (150/100)

Kilos:
Dumbbells:32’s/22.5’s
Sandbag: 68/45.5

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.

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

Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

For time:
Row 5K @ easy-moderate pace

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'

• Global Foam Roll Lats x 60s each
• Half-Kneeling Biphasic Pec Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

3rds
8 x Goblet Squats
tempo 3020
8 x Bulgarian DL
rest 90s btw rds

Complete as many rounds as possible in 12 minutes of

• 3 rope climbs, from seated to 10 ft.
• 50 double-unders