Rest Day

Work in pairs
AMRAP 5
For calories
ski
row
bike
-2 min rest-
AMRAP 5
For reps
Burpees
Power snatch 35/25
Power cleans 50/30
-2 min rest-
AMRAP 7
Air squats
Push ups
Sit ups

PARTNER WOD
6 RFT
400M RUN
75# THRUSTER

ONE RUNS THE OTHER DOES THRUSTER SCORE IS TOTAL THRUSTERS
REST 2 MIN BETWEEN ROUNDS

Warm up
20 jax
20 mclimbers
20 hip rotations

Metcon
"at home workout"
6rds
10 push ups
10 sit ups
10 superman
10 squats

Finisher
2 min quad stretch
60 slow bicycles

No open gym today. Do above workout at home if you wish and post.

Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

7 rounds for time:

10 DB OH Lunge
15 Db renegade push up/row
20 DB snatch
25 DB Thrusters
30 DB deadlifts

Muscle snatch + high hang power snatch
4 x 2+2 @light weight

Power snatch above knee
6 x 2 @60-70%
Rest 60-90s between sets

Core
3 Rounds
30s Hollow hold
20 Russian twist
10 Plank drag

8-11 y

3 rounds
100 m run
12 KB swing / superman rocks
6 pull ups

12-15y

3 rounds
300 m run
15 KB swing (16/12kg)
9 pull ups

• 4-4-4-4-4 of:
BB Power Clean
Scaldati progressivamente e poi in 3 sets sali sino a una quadrupla pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.