Kisaryhmän treenit

13' AMRAP
15m KB farmer carry
12 burpee GTOH @ 20/10kg plate
9 pull up

AMRAP 15:
1 Round of "Strict Cindy"
1 Barbell Clean and Jerk 70/50
1 Round of "Strict Cindy"
2 Barbell Clean and Jerks 70/50
1 Round of "Strict Cindy"
3 Barbell Clean and Jerks 70/50
...
Add (1) Barbell Clean and Jerks Per Round

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

– Global Foam Roll Lats x 60s each
– Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

For time:
Row 5K @ easy-moderate pace

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

A) Every 45 secs x10
3 Front squat@60-65%
*1st rep with 2 sec pause.

Wod:-
50-40-30-20-10
Dubs
DB Hang C&J
rest 90 secs
10-20-30-40-50
DB SA Thrusters
Dubs

5 Rounds For Time (You Go, IGo)
30 Wall Ball Shots @9/6kg
30 Sumo Deadlift High-Pull @40/30kg
30 Box Jump
30 Push Presses @40/30kg
30 calorie Row
30 Push-Ups
10 Back Squats @70/45kg