Lepoja.

Front squat 1 RM, then 3 sets @ 75% (choose reps)

AMRAP 8':
15m OH Lunges
12 Dumbell snatches@22.5/15kg
3 Bar muscle up

EMOM 30':
a) 15/12 cal row
b) AMRAP burpee over the rower
c) Rest

W.UP
Routine mobility (N. Erbini)
poi
3x40" HOLLOW ROCK

POI

20-15-10
KB Deadlift
PIKE PUSH-UP
Cal.- Row/40-30-20 du

STRENGHT PL
Deficit Deadlift (RIALZO SOTTO I PIEDI)
10×3 @65-67%

Conditioning
For Time
4 Rnd
8 POWER CLEAN
4 BMU/RING
10 POWER CLEAN
4 BMU/RING
80 DU

CARICO (70-60/50-40KG)

OPTIONAL LEG
3-4 RND

Kettlebell Squat Side Lunge Complex 10-12 PER LATO
(ESEGUIRE UN GOBLET SQUAT E POI UN LATERAL SQUAT A DX UN GOBLET SQUAT E POI UN LATERAL SQUAT A SX)

SUPER SET
Jump Squats 10

REST 90"

Scoring:

SKILL - SNATCH
OGNI 90" PER 12'

1 Drop Snatch + 2 Pause OHS (3" NELLA MASSIMA ACCOSCIATA)
youtu.be/zX3VV2MSy7w
(DROP SNATCH)

OGNI MINUTO PER 10'
1-2 REP SQUAT SNATCH (60-70%)

WOD - FOR REP
AMRAP 9'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 7'
300mt ROW/200m Run
10mt HSW
Rest 3'
AMRAP 5'
300mt ROW/200m Run
10mt HSW

(HSW= LIBERE/A MURO/PIEDI SUL BOX O SUPPORTO.
NEL CASO NON SI HA LA SKILL, CONSIDERARE 90" PER LE VERSIONI SCALATE)

OPTIONAL

Strict Toes to Bar 3×10

Dumbbell Push Press 5×20

Leikitään ja lämmitellään

Harjoitellaan kuperkeikkoja ja kärrynpyöriä

Tabata 24x 20/10
1) burpee
2) roikunta
3) tasapaino
4) lankku

loppujäähdyttelyt

3x1@100+%

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5 Goblet Squat
10 Ring Row

---

Thoracic Flow video and Snatch Drills video

A.
Warm Up
2' Mobility
5' DU/SU

3Rnd
20 air squat
20 Hrpu
20 w. lunges

B.
Forza
Front Squat (partenza da clean)
5×15
Rest 90" tra i set

C.
For Time
8 Rnd
10 Burpees over
8 W. Lunges BB front rack
6 HSPU (in alternativa 12 HRPU)

D.
Da 0 – 3'
Jump Rope
Da 3' – 6'
Goblet squat
Da 6' - 9'
Sit-up
Da 9' - 12'
Split squat
Da 12' - 15'
Power Clean
Da 15' - 18'
Burpees Twist
Da 18' - 21'
Bent Row

E.
Ogni 90" per 5 set For 5 Sets
6 Push Press

F.
5 Rnd

10 SDHP BB
20 A. Swing
30" max rep V-up

100 Thrusters (61kg/43kg)
5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish. Score is number of rounds and reps completed.

Timecap 40 minutes.