W.UP
MOBILITY ANCA E SPALLA (ERBINI)

EMOM 3 set 9'
1) 30 DU
2) 10 Empty Bar Cluster
3) 40" hollow position + plate

Push-Up with Alternating Knee Tuck (QUANDO SALGO DAL PIEGAMENTO PORTO IL GINOCCHIO A CONTATTO DEL GOMITO, STESSO LATO)
5X10

STRENGHT WL
Split Jerk
6 @62.5%
6 @65%
6 @70%
6 @72.5%
6 @70%
6 @65%

WOD
"PAOLO"
22.05.1969 + 17.05.2019

AMRAP 17'
CON VEST
49" S. RUN
5 DB BOX STEP OVER
20 (10+10) DB Sit-up one arm
19 Deficit push-up

REST 5'

AMRAP 22'

20 (10+10) DB Hang S. Clean + thruster one arm
19 cal. Row
1 Bar complex (9 Pull-up+6TTB)
5 squat snatch

cash-out
5' Run+Vest

z

opzionale

8 RND
PANCA PIANA 10-12
APERTURE LATERALI 10-12

Bench press with uneven weights 4x10 reps

Sumo deadlift 5 RM, then 3x 3-4 reps @ same weight

3" paused deadlift 5x3

65% x 5
72.5% x 5
77.5% x 3 x 5
77.5% x 5+

For time
150 cal row or 120 cal bike

100 TTB*
one person works while the other hangs on bar

50 synchronized bar facing burpees

• all work to be completed in that order
• can break up calories however

HS walk practice 12-15 mins
- weight shifting practice
- Shoulder taps (wall, box)
- kick ups to handstands ( hold 10-15 sec )
- HS side walk around box

For time:
21-15-9
Deadlift 60/40kg
Bar Over Burpees
TC 6