Basic Endurance

Bike 15min
Row 15 min
Ski 15 min

Squat clean + front squat + jerk

8 x (1+1+1)x75-90%

A. Warm Up
3' BIKE
3 RND
20"L-Sit Hold
30" Duck Walk
10 Empty Bar Front Squat

B - forza
OGNI 2' PER 18' 9 SET
BOTTOM POSITION 3" FRONT SQUAT
Set 1: 50-60% @1RM
Sets 2-8: AUMENTARE IL CARICO A OGNI SET
Set 9: MAX REP CON ULTIMO CARICO

C. For Time
4 RND
20 Power Snatch (60-50/45-35KG)
100m D-BALL Carry (50/25KG)
15 HSPU

D. For Time
10 RND
10/7 Cal. Ski
10 Box Jump Over
Rest 40" tra i set
E. Opzionale

E1 row
30" = 13/9 cal.
60" = 25/18 cal.
90" = 38/30 cal.
2' = 50/42 cal.
2':30 = 64/50 cal.
3':00 = 78/60 cal.

E2. Lavoro accessorio Opzionale
Strict TTB
3×10
Barbell Good Morning
4×15
DB Push Press
5×20

4 person Team wod
24min amrap:
1: 20 Burpees
2: 20 Wall Ball Shots
3: 20 Anchored Sit-Ups
4: Rest Station
1 person on each station

• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
Row 200-250 m

Power snatch
(A)

Hang squat snatch (below knee) + squat snatch
3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%

21 Thrusters 30/25kg
400m sprint
Rest 3'
15 Thrusters 40/30kg
400m sprint
Rest 3'
9 Thrusters 50/35kg
400m sprint
Rest 3'
6 Thrusters 60/40kg
400m sprint

Each interval is intended to be performed with as much intensity as possible. That is why each 400m is a sprint and there is 3' rest between each round.

max reps of T2B (kipping allowed)
Then 3x 50% reps

max Plank hold

Leppee