RestDay!

21-15-9
Snatch 40/30kg
T2B
Bar over burpee

12-9-6
Snatch 60/40kg
T2B
Bar over burpee

9-6-3
Snatch 70/50kg
Ring MU
Bar over burpee

Time cap 27 Mins

Change the weights yourself and any style of snatch.

Skill
5 set
Kb windmill 5reps/ Side
Add weight each set if form allows.

Stacking

Deadlift
Swing
Goblet Lunges
Dead Snatch
Goblet Squat
KB Burpee

/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

Bodyweight only strength

1min on
1min off
3 rounds per exercise
Complete all sets per exercise before moving on to the next.
Aim to do the first set at a harder scale than usual
Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

1) strict pull ups
2) strict hspu/box hspu/pike push up
3) strict chin ups
4) strict dips
5) perfect press ups

AMRAP 9

15 TTB
10 Deadlift 52,5/37,5kg
5 Power Snatch 52,5/37,5kg

Target 3 +

21-15-9
deadlift 100/70kg
cal row/ assault/ bike erg

7min timecap

w.up
Mobility spalla: nicolas instagram
PVC
2RND
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

EMOM 9' 3 SET
1) 12 DB Hang clean and Jerk
2) Run/ROW 100m
3.) 12 Empty bar Front Squat

Scoring:

STRENGHT WL
EMOM
OGNI 3'per 15' (5 sets):
(Power Clean + Hang Power Clean + P. Jerk) x 2 rep

Set 1-3 = @ 70% of 1-RM Power Clean
Set 4-5 = @ 75% of 1-RM Power Clean

Scoring:

CONDITIONING
For Time
"TURTLE"
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m
60 PULL-UP
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m

Scoring:

SKILL
15' LAVORO PER HSPU STRICT
LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

Scoring:

LAVORO AGGIUNTIVO
TARGET: LEGS & CORE
4 RND
Rest 1-3' tra i rnd e tra gli esercizi

1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

2 Reverse Bodyweight Power Lunge 20 per gamba

TARGET: LEGS & CORE
4 rnd
Rest 1-3' tra i rnd e tra gli esercizi

1 Wall Sit 45"
2 DB Golblet Squat 45"
3 DBStanding Calf Raise 45"

Scoring:

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

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

Emom
1-2-3-4...