ACCESSORY -SHOULDERS- 4 SET OF: 6 DOUBLE KB Z-Press 10 BAND PULL-APARTS 10 SCAPULAR PULL-UPS 6 PULL UPS NEGATIVE ( usare box o elastico per scalare) REST AS NEEDED FOCUS: mantenere alta la qualità dei movimenti, lavorare bene sulla cuffia dei rotatori QUINDI NON ELEVARE LA SPALLA. WOD AMRAP 14’ 10 BURPEES 20 ALT-KB CLEAN

WOD 25’ AMRAP TEAM OF 2 800 RUN (ALL TEAM) 10 SYNCRO PUSH PRESS 40/25 1000 ROW ( I GO YOU GO)  10 SYNCRO P.SNATCH

STRENGTH -DEADLIFT- 5 SET OF: 6 DEADLIFT T&GO KNEE PAUSE ( IN DISCESA) #MEDIUM CLIMBING FOCUS: PORRE ATTENZIONE NELLA FASE DI DISCESA, 3’ DI PAUSE CON IL FINE DI NON FARE “ RIMBALZARE” IL BILANCERE NEL T&GO WOD 5 RNDS FOR TIME (11’ CAP) 14 SDHP #40/25 7 PULL UPS/10RING ROW 20 SIT UPS

STRENGTH -F.SQUAT- 5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING WOD AMRAP 14’ 21 BOX JUMP OVER 15 PUSH JERK #60/40 9 C2B/10 PULL UPS/ 12 RING ROW

GYMNASTIC CONDITIONING ALT 9’ EMOM 13/10 CAL ROW ME SIT UPS 1’ REST NB: PARTIRE TUTTI DAL ROW, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST WOD 4 RNDS FOR TIME (CAP 15’) 15 A.SWING #24/16 12 GOBLET SQUAT 10 KB PUSH PRESS (5DX/5SX) IF DROP THE BELL PERFORM 6 PUSH UPS (

PLYO WORK 4 SET OF: 10 PLYO TUCK JUMP 20 FAST SKIP HIGH KNEE 20 PLYO SPLIT SQUAT JUMP  REST AS NEEDED WOD FOR TIME (CAP 11’) 12/10/8/6/4/2 P.CLEAN #40/25 2/4/6/8/10/12 THRUSTERS 6 TTB/ 12 K2C

WOD CAP 30’ TEAM OF 2 BUY IN 1000 ROW (i go you go)  1000 RUN ( all team) Then AMRAP 14 SYNCRO BURPEES 60 DU (i go you go) N.B 2 SU = 1 DU 30 SYNCRO GTO PLATE #20/10KG

WL -CLEAN COMPLEX- IN 7’ 3 SET OF: 1 HANG MUSCLE CLEAN + 2 HANG POWER CLEAN #MEDIUM CLIMBING  ( NO BOUNCING) DIRECLTY IN 7’ 3 SET OF: 1 MUSCLE CLEAN+ 2 POWER CLEAN FOCUS: CAPIRE BENE LA DIFFERENZA TRA IL LAVORO DALLA HANG E IL LAVORO DA TERRA. WOD 5 rnds for time( 13’

Team wod of 2 - AMRAP 24'  Each partner must complete the movement before switch 12 DB burpees deadlift 20/10 Kg 12 Thruster 30/20 kg 12 DB burpees deadlift 12 Power Snatch 40/30 Kg 12 DB burpees deadlift 12 Overhead squat 50/35  Kg 12 DB burpees deadlift 12 Push Jerk 60/45 kg 12 DB burpees

WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 POWER CLEAN FROM 6 TO 10: 3 PUSH JERK REST 3:00 10 MINUTES TO: BUILD A HEAVY POWER CLEAN + PUSH JERK TEST OPEN 12.1 AMRAP 7’: BURPEES