A

50 du
20 ohs w , plates
15 down & up
20MT DUCK WALK
50 du

mobiliy con PVC per snatch

B

Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

Ogni 2' per 4' (2 set)
Snatch Press x 3 rep

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Set 8 = 1 rep @ 98%

D.
For max reps:
60" di Alt. DMB Snatch 22,5 / 15KG
Rest 30"
30" Box-Facing Burpee Box Jump-Over

Rest 90" e ripetere per 4 rnd

E.
TEAM WOD AMRAP 18'
10 SYNCHRO BURPEES
20 MB CLEAN
30 GTO
20 SYNCHRO W. BALL
100 DU

F.
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
20 SYNCHRO PULL-UP
30 DB BOX STEP OVER
200MT RUN SYNCHRO
30 BENT ROW

• 3 Sets of:
Strict Handstand Push Ups 15 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)

1:00 rest
One-Arm KB Row 15 reps unbroken/side
(Utilizza un carico con cui riesci a fare 15 reps unbroken)
1:00 rest

EMOM 12min
5 hang power clean + 5 back squat
Burpee over bar

AMRAP 10min
5 v-situp
5 pushup
5 front squat
5 jerk

E1,5MOM 5
10x Shoulder press
(30 / 50kg)

E1,5MOM 5
15x Knees to elbows

For Time:
400m Run / 100 DU
20x Pull up
400m Run / 100 DU
15x Pull up
400m Run / 100 DU
10x Pull up

Tc: 10min

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets
Double KB Front Rack Carry (2X32/24Kg) 30 m
GHD Sit Ups 15 reps

EMOM 12

*5 + 5 yhden jalan pituushyppy
*5 tiukka toes to bar

5 Intervals 3’ ON, 1’ OFF of:

12 pistol squat alt

10 DBs Devil Press 2x22,5/15

in the remaining time max reps:

box jumps over

5 x

3 vauhditonta pituushyppyä
5 boxihyppyä
7 linkkaria

Pausing Pull-ups
7 x 3 ( Chin over bar for 0:05's each rep)
https://vimeo.com/175741058

min 1
split hang snatch

min 2
Jab+ cross (patner 30sec swap)

min 3
10 wall ball