1 Power Snatch + 1 hang squat snatch
1 Squat snatch + 2 OHS
Back squat 5x3

Clean pull
4x4 80% from clean 1rm

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

SPALLE E ANCHE NICHOLAS (VEDERE VIDEO INSTAGRAM)

POI

Row 500m/RUN /2' DU
POI
3 Rnd
3 Strict HSPU
60" v-up
9 alt. kb snatch

3-4 Rnd
rest 2' tra i round e 1' tra set
- High Kettlebell Clean to Overhead Press 10-12
- Strict Overhead Barbell Press 10-12

STRENGHT WL
EMOM
OGNI 2' PER 6' (3SET)
SNATCH PRESS FROM RECEIVING PER 5 REP

OGNI 2' PER 10' (5 SET)
1 SNATCH PUSH PRESS + 2 OHS

Partenza da sotto il ginocchio Hang Squat Snatch
8×2 @80-85% @1RM

WOD
" VIPER"
FOR TIME
Row/Run 500mt
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 500mt
Rest 2'
100 DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
100 DU
Rest 2'
Row/Run 250mt + 50DU
12 (6+6) weighted pistol squat (dx+sx)
18 alt. DB Snatch
24 DL
Row/Run 250mt + 50DU

SKILL - HSW
EMOM
OGNI 2' 3-4 set
1) HSW
2) Single Arm Alternating Lateral Shoulder Raise with Top Hold 10-12 per arm (VEDERE VIDEO LUCA INSTAGRAM)
3) Hang Power Clean 12-15

Wod “the speedster”
Unbroken sets

10-9-8-7-6-5-4-3-2-1

Power clean 60->85% (from power clean)
Rest as needed

Strength

EMOTM for 15:
squat clean, squat hang clean
worked up to 115 on last set

WOD:
10-9-8-7-6-5-4-3-2-1
TTB (did KTE)
burpee over the bar jumps

Every min for 10 min

*6-10 pistol squats
*1 legless rope climb/2 with legs / 6 ascends

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

5 rounds
1 min each
Rest
snatch (45)
burpees
thrusters (45)

Warmup
800m run
3 rds
10 push-ups
10 press 35
10 pistols

WOD:
30 back squats @ 65% 1RM (of 160)
3:39 @ 105

Every rerack -- didnt' rerack
10 HSPU
20 push-ups
30 sit-ups

3x5 pull-ups
Press 70
Squat 170