2x 16' AMRAP w. partner, 3' rest
20 box jump
15/15 dbl DB hang power clean
10 man maker
5 wall walk

Push jerk 5-5-5-5-5 reps

• 8 Interval of:
Run 800 m @ 70-80% MHR
1’ rest each interval

3 Sets
10 Quadruped Hip Extensions
5 Snatch Grip Behind the Neck Push Press
10 Single Leg Band Resisted Glute Bridge/leg
5 Snatch Grip Behind the Neck Push Jerk
15 Banded HIp Thrusts

HSPU progressio

4 rounds for quality
HSPU x 3
Power clean x 6 (75 % 1 RM)
K2E x 9

10 min AMRAP
1 rope climb
10 DU

Barbell high pull 4x6 reps

50min In Pairs
Hietsu / Sörkkä Run
Together

YGIG
10 MB Clean - 10 Sit Up
30m Front Rack Walk - 10 Hollow Rock
10 Lat push down - 10 Superm Rock

3x10 Hang Clean

WOD:
7Min AMRAP
10 Air Squats
10 Push Press (DB or Barbell)
10 Lunges
10 Situps
5Min AMRAP
Rest 2Min
3Min AMRAP

Post:
3x1Min Plank

PRIMA PARTE PROGRAMMAZIONE

GINNASTICA PROGRAMM

� DAY 1
WARM UP & CORE
A. 4 set
5 tempo ring push up (Tempo=discesa lenta e controllata)
30” hanging Bar L sit hold
3x40"
L-sit complex
Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra

B. L sit around the KB - 10 reps x 5 set (https://www.instagram.com/p/
B2B5KVDlUvW/?utm_source=ig_web_copy_link)

STRENGTH & MOVEMENT

strict chest to bar
max rep (MIN. 2/3)
Max Muscle Up in 2'30"
Rest 5'
Max Muscle Up in 2'
Rest 4'
Max Muscle Up 90"
Rest 3'
Max Muscle Up in 60"

CONDITIONING:
Every 2 min x 5 set
30” handstand hold
15 toes to bar
Note: nel handstand hold dorso al muro e utilizzare un solo piede al muro come
punto di appoggio

4×16
Front Rack Lunge Step+db
5×20
Banded Strict Pull Up