Build up to heavy single clean

max rep

Power snatch 5x2
Squat snatch 5x1
Front squat 3x3

40 minutes, with partner.
Other:
20 Step to Box 24/20" with 2x22,5/2x15kg Dumbbells
50 Sit Ups
10 Box Jumps
30 Medball Squat clean 9/6kg (20/14p)
Other:
Row same time.

Bench press 5x6 @70%

A.
PVC +Mobility
5’ j. Rope
Poi
12-9-6
Kettlebell Taters
Burpee over KB

B.
Squat Clean
6×10
Rest 2’

C.
AMRAP 5’
30 burpees
Max Rep DB/KB Snatch nel tempo rimanente
Rest 3’
AMRAP 5’
30 DB Snatch
Max Rep burpees nel tempo rimanente
Rest 3’
AMRAP 5’
30 burpees
Max Rep KB/DB Snatch nel tempo rimanente
Rest 3’
AMRAP 5’
30 Kb/DB Snatch
Max Rep burpees nel tempo rimanente

D.

3 RND
4×16 Pistol 8 Per lato
5×20 DB Strict Press
4x 20 doppio DB o KB front rack w.lunges

10-1
Dips
Kb swing 24/16kg
Between each set 10 up n downs

ON THE SKI ERG

• 2 Minutes @ 800-900 Cals/hr
• 2 Minutes @ 900-1000 Cals/hr
• 2 Minutes @ 1000+ Cals/hr
• 2 Minutes @ 900-1000 Cals/hr
• 2 Minutes @ 800-900 Cals/hr

Score is your total amount of cals

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(20)
Complete a round every 2:30-repeat for 9 rounds
6 squat to dumbbell press
(two second squat hold+two second press up)
24 mountain climbers-every rep counts
6 tricep overhead extensions
24 dumbbell hopovers-every rep counts

Finisher
50 crunches
1:00 samson stretch

Giorno 3
Warm up
Squat flow
Then
300 mt row
21 banded goodmorning
15 vup
9 goblet squat 24/16

5 round :

12 dl ( 70/50)

9 hang power clean

6 jerk ( rest 90’’ tra I round)

5 round:

12 dl db ( 22,5/15)

9 hang power clean

6 jerk ( rest 90’’ tra I round)

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1
5x 5 Knee To Chest + 5 TTB Gambe Tese + 5 ttb

Rest 60”

C2

Every 2’ 30” for 20’

25/20 Cal Skierg

25/20 Cal Bike

25/20 Cal Row

In the Remaining Time

Max Rep Burpees On Target

TEAM WOD
AMRAP 20'
8 TTB
6 BBJO
4 Heavy Thruster
Parte il compagno ed esegue un rnd e poi parte il secondo alternandosi

REST 5'

5 RND
80 Double Unders
40 PULL- UP
20 CAL. SKI ( a testa)
le serie vanno divise per i membri del team tranne lo SKI