A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

For time

• run 200 m
• 20 jump squats

And then

• row 500 m

Giorno 4

Warm up
Thoracic flow
Then
Specific snatch
3 deadlift snatch
3 snatch high pull
3 power snatch
3 ohs
3 snatch balance
3 hang squat snatch

Prima bilancere vuoto poi 2 set con poco peso

5x8 box jump ( tenere squat hold 3’’ e poi salto)

Front squat :
3 set

5 20" 4 20" 3 20" 2 20" 1

rest 3' 73%

5x5 dl 70% rest 2’

PARTE C

C1
3x 2’ On 30” Off

 15 <a href='/journal/movements/14'>Deadlift</a> (presa <a href='/journal/movements/1'>Snatch</a>)

  9 <a href='/journal/movements/205'>Hang Power Snatch</a> 

  6 <a href='/journal/movements/1'>Snatch</a>

  Max rep <a href='/journal/movements/20'>Overhead Squat</a>

50% rm

5x3 Snatch Pull + 1 Power Snatch Rest 60” 80-85%rm

C2

Ladder (possibilmente unbroken)

1 TTB + 1 pu + 1 c2b + 1 Mu rest 90”

2 TTB + 2 pu + 2 c2b + 2 Mu rest 90”

Fino ad arrivare a 5

WOD1

For Time:
12_9_6
Power Snatch 50/35KG
24_18_12
BBJO

WOD2

3 RND
Row 1k
15 Bent Row
25 HSPU

1x High Pull
1x Power Snatch
1x Hang Squat Snatch
1x OHS (45/35)

B.
I.
“Drag Race”
For time:
30 Deadlifts (315/215 lbs)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)

Rest until the running clock reaches 15:00, and then…

II.
Three rounds for time of:
15 Bench Presses (205/135 lbs)
30 Pull-Ups

Rest until the clock reaches 30:00, and then…

III.
For time:
Row 2000 Meters

3 Rounds of:
1a) DB Neutral Grip Bench Press x 10. Rest 30s.
1b) 1-Arm DB Rows x 10 ea. Rest 30s.
1c) Russian Twists w. a plate x 20. Rest 30s.

• Tri-set with minimal rest periods.

TBA ?

EMOM 20:00
Minute 1: 20s Calorie Row
Minute 2: 20s Calorie Bike
Minute 3: 20s Max Devils Press (athlete choice of weight)
Minute 4: 20s Double Unders

• Goal: hard 20s efforts, but NOT maximal.
• Score = total Devil's Press reps

1-2-3-4-5-6-5-4-3-2-1
BoX Jump
Sumo Deadlift High Pull
Swing
Goblet Squat
(KB 32/24)

EMOM 14

Build to a Heavy Complex:
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean