Lunedì FORZA
Snatch: 1RM/15’

CONDITIONING

AMRAP 12’
3–6–9–12–..
Cal Row
Wall Ball (6–9 kg)
Pull up
 
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Lunedì FORZA
Strict Pull up: EMOM 8’ 40%

CONDITIONING

Tabata 8 Round (20’’–10’’)/1’
Kb American Swing (16–24 kg)
V–Up
Hang Power Clean (25–40 kg)
Sit up

.....

Lunedì FORZA
Shoulder Press: 4x8 (60%3RM)/1’ (Double Dumbell)

CONDITIONING

E2MOM 12’
Odd: 200 mt Run + 10 Push up
Even: 20 Kb American Swing (16–24kg )

 

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Lunedì FORZA
Deadlift: 4x2 (3RM)/2’

CONDITIONING

4RFT (cap time 12’)
250 mt Row
24 Kb Swing (16–24 kg)
12 Pull up

 
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Lunedì FORZA
Bench Press: 4x3 (90%3RM)/2’

CONDITIONING

FOR TIME (cap time 12’)
Accumulate free 30 of
Front Squat (25–40kg)
Ghd Sit up
Push Press (25–40kg)

.....