WEIGHTLIFTING CONDITIONING ALT EMOM 15’ 6 HANG P.SNATCH #50/35 6 HANG SQUAT SNATCH 6 P.SNATCH 6 SQUAT SNATCH 1’ REST WOD FOR TIME (12’ CAP) 100/80/60/40/20 DU (SU x 3)

TEAM WOD 3 rnds 1000MT ROW 20 DBs THRUSTERS 20/10 6 BAR MU/8 C2B/10 PULL UPS/12 RING ROW

GYMNASTIC CONDITIONING EMOM 12’ 30’’ ME HSPU/30’’ ME PUSH UPS 1’’ ME BURPEES 2’ REST WOD 4 RNDS (15’) 12 DX KB SNATCH#24/16 12 SX KB SNATCH 20 BOX JUMP

WL EVERY 1’30’’ X 15’ 1 SQUAT CLEAN + 3 JERK (ANY STYLE) #MEDIUM CLIMBING WOD  21/15/12/9/6/3 (14’ cap) F.SQUAT #60/40 LATERAL BURPEES

ACCESSORY 5 SET OF: 5 TEMPO BB GOODMORNING #LIGHT WEIGHT 5X5X + ME BAND GOODMORNIG #FAST PLANK WITH PLATE #HEAVY WEIGHT ME V-UPS/ SIT UPS REST AS NEEDED WOD (

TEAM WOD AMRAP 30’ 60 BOX JUMP OVER (I GO YOU GO) 50 SINCRO SIT UPS 40 SINCRO PUSH UPS 30 A.SWING #24/16 (I GO YOU GO) 20 PULL UPS

DEADLIFT EVERY 1’ X 12’ 3 DEADLIFT T&GO #MEDIUM WEIGHT CLIMBING WOD 3’ ON 1’ OFF X 5 INT 6 P.SNATCH #50/35 5 OHS ME  RUN

GYMNASTIC EMOM (8’) 3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW 4 TTB STRICT/ 8 K2C STRICT 3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW 6

WL -SNATCH- IN 7’ 3 SET OF: 5 HIGH PULL (no t&go) #technical weight DIRECTLY IN 7’ 3 SET OF: 4 MUSCLE SNATCH (no t&go) #technical weight FOCUS: lavorare bene

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: