For time :

100 Burpees
200 Air Squats
100 Burpees
200 Air Squats
50/35 cal. Row

TC 30 min

Cool down:
2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
- sets of 3-2-1-1-1-1-1-1...
- Option: Technique work performing 8 x 2

Partner Wod, alternate exercises
15min amrap
15/12 cal Row
10 Front squats 60/40kg
5 strict Pull ups

Eilinen/Lepo

13 minutes Quality:

10 SLDL w/ KB or DB
6 Strict C2B / Strict Pull ups
0:30 HS hold / 10m HS walk

On the 1:30 x 9 Sets:
Sets 1+2+3 - 3 Hang Power Snatches (Knee Level)
Sets 4+5+6 - 2 Low-Hang Power Snatches (Below knees)
Sets 7+8+9 - 1 Power Snatch

W.UP
PVC+MOBILITY
POI
20 Calorie Row/ 2' DU
20 DLHP KB
20 GOBLET Squat
20 PUSH-UP
20 V-UP

10 Calorie Row/ 1' DU
10 DLHP KB
10 GOBLET Squat
10 PUSH-UP
10 V-UP

STRENGHT WL
Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch SOPRA GINOCCHIO
1 Hang Squat Snatch SOTTO GINOCCHIO

WOD - FOR TIME
10-15-20
Deadlift 100-70KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

Rest 2'

20-15-10
Deadlift 100-70KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

SKILL
EMOM 12'
OGNI 90"
2-4 BMU UNBROKEN

CONDITIONING
Run 1,600m
30 A. SWING 24/16KG
Run 1,200m
30 A. SWING 24/16
Run 800m
30 A. SWING 24/16
Run 400m
30 A. SWING 24/16

OPZIONALE
1) DB BACK COMPLEX #1 (VEDERE VIDEO DI IERI PAGINA INSTAGRAM LUCA)
ESEGUIRE LA ROUTINE INDICATA

2) 12,10,8,6,6 BENT ROW

3) 5X5 STRICT PULL-UP

Bench press 3x10 reps

For time:

Row 1200/1000m
21 Thrusters 42,5/30kg
15 Snatch 42,5/30kg