WARM UP
10’ Groups Dynamics & Mobility
STRENGTH
A. Hip power snatch – 5 x 5 @empty bar, focus only on tecnique
B1. Back Squat – 3 x 4
B2. Ring Row – 3 x 5 con 2” di stop in top position
WOD 
3 rounds for time:
15 Wall Balls
15 Pull Up/Jumping Pull Ups
15 Sit Ups
150m Row
MIDLINE
C1. V – Ups – 3 x 10
C2. Arch Rock – 3 x 20”