WU
3rds
10x KB/DB swing
10x plank shoulder tap
10x air squat
3x inch worm

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30

Buy in: 200 m Farmer's Walk 30kg/20kg-ish/hand

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

rest 4 min

Beta: 5 min AMRAP
5 Power Jerks
10 Box Jumps
Ring Plank 15''

rest 4 min

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

Buy out: 200 m Farmer's Walk 30kg/20kg-ish/hand

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Keep good posture on the Farmer's walks: chest up, shoulderblades down, no hanging with the neck.

Pistols: weight on the heels. Scale to on the box if needed. No rubber bands.

Double-Unders: if you can do 32 in two sets, go for Doubles, otherwise x3 with Sinlge-Unders. 5 minutes go fast.

Squats
- 10 air squats
- 10 front squats
- 10 back squats
- 10 OHS

Focus on the proper placement of the feet, the position of the knees, and the proper front rack, back rack, and overhead positions. Be sure to maintain the proper core control so as not to over-extend the lower back.

• 2-2-2-2-2 of:
BB Clean & Jerk
Scaldati progressivamente e poi in 3 sets sali sino a una doppia 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.

120 min
WU for 10 min

A. Split jerk 15 x 1 @ 65 % + 1 RM, EMOM
3x42.5 3x45 3x47.5 6x50

B. Power snatch
25 30 35 37.5 40 42.5 PR! :)

C. Back squat

D. Skillwork: MU practice for 20 min

Pre-WOD:
- 5x3 Front Squats (Heavy)
3 second pause at the bottom of squat

WOD - For Time:
3-6-9-12-15 Power Snatches (#95/65)
6-12-18-24-30 Wall Ball Shots (#20/14)

(45) Total Power Snatch
(90) Total Wall Balls

OK. This one cleaned my clock. Ouch. They all "hurt", but this hurt. Constantly amazed at how much "work" can be put into a "short" workout, and how decimated you can feel in a short amount of time.

For time:
20 Burpee pull up
20 Target burpee
20 Burpee pull up
TC: 9'

20 rounds with a partner:
8 Thruster@40/30
24 DU
change after each full round
TC: 20'

5 Rounds for time of:

50 ft Handstand Walk
5 Squat Cleans 225/155

Lepoja