EMOM 5

2 x (1+1) power clean + split jerk@30-45%

5min Row/Airbike with nose breathing only
 
1-3 Skin the Cat video

3 RDS
3 skin the cat
Ring arch hang, belly on floor 30 s
Side hang 30s both sides
7 breathing crabs

AMRAP 16' OF:
9 STRICT PULL UP
15 DOUBLE DB PUSH PRESS 2×22.5/15
21 AIR SQUAT
27 DU OR 60 SU

OPEN 20.1

W.UP
MOBILITY
ANCA+SCHIENA (N. erbini)
pvc
3rnd
400mt run (2' J.ROPE)
10 hrpu
10 Air Squat

STRENGHT WL
FRONT SQUAT
OGNI MINUTO PER 5'
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

OGNI 2' PER 10' 5 SET
Front Squat+PARTENDO DA SQUAT CLEAN
(1 SQUAT CLEAN+ 1 FRONT SQUAT)
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8,9,10 – 90+% x 1 rep
LA PERCENTUALE E' LEGATA ALLO SQUAT CLEAN

WOD EMOM
OGNI 4' PER 20' 5 SET
100 DU
8-10 BMU/ 6-8 RING MU/15 PULL-UP
MAX REP HSPU

Scoring:

SKILL
TTB
8-10 RND
7-9 TTB Unbroken

Scoring:

WOD2 - INTERVALLO
AMRAP 2' x 4 set
15 Sit Up+PLATES
10 Burpee Box Jump Over
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

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

Front squat

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

2 Rounds @ 2-3 RIR
8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

Warm Up
Stretch
200 M. run
100 Broom Twist

** Strength**
Pull

Metcon
5 Rounds:
2 Heavybag Flips
10 Burpee Pull Ups