21 - 15 - 9

MB Clean 9/6kg
Burpee over MB

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH

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

4x1000m row rest 1:1

Core:
3-4 rounds
10 x plank reach
10 x tuck crunch
30+30s. side plank

EMOM 24

1 minute : 5 Strict HSPU
2 minute : 7 Tuck Jumps
3 minute : 100m Sprint
4 minute : Rest

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

150 wall balls for time

every time you break, perform 15 good mornings 40/30kg