LUNEDÌ
WUP
SNATCH PRIMER
5 Set (2@PVC+3@ebb) of:
2 Snatch DL
2 High Hang Muscle Snatch
2 Hang Power Snatch (2” catch position)
2 Squat Snatch (2” at the knee and catch position)
WOD
15’ to find 3 Heavy Squat Snatch (Drop&Go)
COUT
Belly to bar
5-5-5-5-5
Rest 60” b/t sets
MARTEDÌ
WUP
AMRAP 5’
5 Ring rows
10 Push ups
15 Air squat
WOD
Fight Gone Bad Style
3 round
Min 1: Hang Power Snatch @35/25
Min 2: wallball
Min 3: Pull Ups
Min 4: Push Press
Min 5: SDLHP
Min 6: Rest
COUT
B&A
MERCOLEDÌ
WUP
EMOM 9’
Min 1: 20 Alt Step Lunges
Min 2: 10 Sit-ups
Min 3: 100 m run
WOD
With a partner
CASH IN
200 Weighted Step Up
+
10 Rounds
IgoUgo on the exercise
(A/B/A-B/A/B)
14 Box Jumps
14 DB Thrusters
14 TTB
Immediately into
COUT
800 m run
GIOVEDÌ
WUP
“Roxanne”
WOD
RUN
2x
6’ on : 3’ off
SKILL
Handstand/Handstand walk
COUT
Deload & Cool Down
VENERDì
WUP
3 Rounds of:
5 Hip Thrust (2” in top position)
3 Jefferson curl (10”+10”)
WOD
Deadlift
5×7 – 3” pause on bottom and knees
COUT
5 Rounds for time of:
5 Power Clean @70/50
50 DU