15-12-9-6-3
Chest to bar pull-up
Clean & Jerk 60kg
Push-up

5 sets of 2 reps Clean & Jerk @ 78-80%

Olympic Weightlifting: Clean & Jerk
1 max. rep.

WOD
AMRAP 18 Min
15 Box jumps, 24″ box
50/30 kg Push press, 12 reps
9 Toes-to-bar

Clean & jerk for 30 minutes
1 rep per minute

5 x 65% of 1 rep max
5 x 70% of 1 rep max
5 x 75% of 1 rep max
5 x 80% of 1 rep max
10 x increase weight each time

A.

5' DU
PVC+MOBILITY

3 RND
10 DB L-seated (5+5)
30" H. HOLD
40" H. POSITION+PLATES

B.

Hspu+Deficit x 8 rep
Rest 30"

poi

3 rnd:
Wall-Facing Split Handstand Hold x 40"

Rest 30"

Headstand Kip-Up to Handstand on Wall x 8-10 rep

Rest 30"

C.

5x Max Rep
Strict Handstand Push-Up

Rest 60" Ogni RND

5x Max Rep
Kipping Handstand Push-Up

Rest 60" Ogni RND

D.
Ogni 3', per 12' (4 set):
3 Front Squat + 1 Jerk

Sets 1-3 = 80-85% di 1-RM Clean & Jerk
Sets 4-5 = 85-90% di 1-RM Clean & Jerk

E.
5 rnd:
6 BMU/12 C2B
50 DU
40 Air Squat

D.
Ogni minuto per 12', (4 sets) di
1 – V-Up x 40"
2 – Hollow Rock Hold x 40"
3 – Russian Twists 40"

F.
WORKOUT CLASSE

TC: 25'

For Time:
2 rnd
22 STOH DB ONE ARM
400mt row
9 BURPESS pull-up
60 SIT-UP
9 BURPESS pull-up
400mt run
22 DL

E.M.O.M. 33'

1' D.U.
1' R Squat
1' Row Cal.
1' Push Up
1' Pull Up
1' Box Jump
1' Burpees
1' Push Press
1' KB Swing
1' Sit Up
1' Rest

SKILL 4/6

10 min skill of your choice

12min EMOM
- Odd: 10 Shoulder to Overhead [70/50kg]
- Even: 25 Box Jumps [24/20"]

For Time:

100 Alternating Pistols
On the Minute, to include the start:
3 Kipping Ring Muscle-Ups