OHS
Hang Snatch
Snatch

Push-Up

AMRAP 10
10 Hang Snatch
5 OHS
10 Push Up

Deficit Press Ups (Deficit Push up) 3 sets of 10
Plank or weighted bridge (time)

A
250 Double Unders (Time Cap 5')

Rest 2min

B
21 Overhead Lunges (35/25)
21 Toes to Bar
15 Overhead Lunges (35/25)
15 Pull Ups
9 Overhead Lunges (35/25)
9 Muscle Ups / 18 Chest 2 Bar

-Harjoitellaan etukyykky 5 x 5 (superhidas, kyynärpäät ylhäällä, lihakset "päällä"
-Pystypunnerrus 5 x 5
-Vauhtipunnerrus 5 x 5

A.
5' DU 40"ON 20" OFF
4x 20-30" Front Rack Hold (TENERE LA POSIZIONE CON CARICO LEGGERO SIA CON BB CHE CON KB )
POI
4 RND
100DU / 200SU
20 SIT-UP+PLATES
10 Empty Bar Squat clean

B.
“Touch and Go” Push Jerk
18/15/12/9

C.
AMRAP 8'x 2RND
8 Hang Power Snatch
8 Burpee Box Jump Overs
Rest 5'

E.

5a. OLY – For Weight
Every :90 for 12:00
1 Drop Snatch (

) + 2" Pause OHS

F.
For Time
200 j. jack
150 Goblet Lunges
100 W. ball (in alternativa thruster leggeri)

G.
AMRAP 10 '
2-4 Unbroken Strict HSPU
40" hollow

6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Deadlift 4x12 reps

3 x 20-30 sek dippipito renkailla

3 x 5-7 dippi nojapuilla

3 x 20-30 sek pito leanvedon yläasennossa

3 x 5-7 tiukka leuanveto niin ylös kuin mahdollista

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

Alternating DB press 4x20