Warm Up
Stretch
200 M. run
100 Broom Twist

** Strength**
Pull

Metcon
5 Rounds:
2 Heavybag Flips
10 Burpee Pull Ups

Front squat

5 x 8 @ 2010.
Rest 90s between sets.

10 min AMRAP 1
5 x Pull up
10 x Box over burpee
15/ 12 cal row

Rest 2 min

10 min AMRAP 2
10 x push up
15 thurster
20 x deadlift

Rest 2 min

10 min AMRAP 3
15 x air squat
20 x kettlebell clean and jerk
25 x kettlebell swing

RX weights
Barbell 42,5 kg/ 30 kg
Kettlebell 24 kg/ 16 kg

Wod
Treeni:
5 Rounds for time
5 Power snatch 52,5/35kg

15 Air squat
30 Double unders

Tc 10 min

Hiki:
10 min amrap
5 Power snatch 35/25kg
15 Air squat
30 Double unders/ Single Unders

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Clean (3’’ pause) + Hang Squat Clean
Riscaldati progressivamente e poi in 3 sets sali sino ad un (1+1) pesante ma ripetibile per altri 4
sets.
Pause above the knees.

21-15-9 reps for time of:
Front Squat 135/95
Handstand Push-up

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

21-15-9
T2B
Overhead Squats (60/42,5kg)
Over-the-Bar Burpees

3RFT:
3 Strict C2B
3 C2B
3 Bar MU
Rest 1:00 between rounds

A:
Toe or leg assisted pull ups 3xMax
DB biceps curls 3xMax

B:
Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

C:
Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)