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WARM UP 10’ Groups Dynamics & Mobility WL POWER SNATCH CYCLING EMOM 10’ 3-4 Reps holding catch pos 3” each reps WOD 20-16-10 Reps of: Power snatch @ 45/25 Kg Back Rack Lunges alt leg @ 45/25 Kg Bar Facing Burpees

WARM UP 10’ Groups Dynamics & Mobility TEAM WOD OF 3, I go-you go as needed: Cash In: 400mt Run Each member with 15/10 Kg plate 30 Burpees Pull Ups 60 DB Snatch @ 20/10 Kg 90 Abmat sit ups -400mt Run Each member with 15/10 Kg plate 90 Abmat sit ups 60 DB Snatch

WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1- Back Squat 6 x 2 @ climbing weight each set A2- GHD Hip& Back extension 6 x 6-8 Rest 90” WOD 5 Intervals 1’30” ON, 1’30” OFF 15/12 Wall Ball @ 9/6 Kg 10 Power Clean @ 45/25 Kg ME Push Press