Lunedì FORZA
Hang Power Clean: 4x4 (80%3RM)

CONDITIONING

AMRAP 12’
6 Air Squat
4+4 One hand Kb Swing (16–24 kg)
3+3 Lunge (16–24 kg)
8 Kb American Swing (16–24 kg)

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Lunedì FORZA
Strict Pull up: 6 x 50%RM/1’

CONDITIONING

4 RFT
250 mt Row
15 Hang Power Clean (25–40 kg)
15 Ghd Sit up

  Martedì FORZA
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Lunedì FORZA
Shoulder Press: 4x6 (70%3 RM)/1’

CONDITIONING

E.M.O.M. 12’
Min 1: 10 Wall Ball (6–9)
Min 2: 10 Hang Powerr Clean (25–40)
Min 3: 10 Box Jump over

 
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Lunedì FORZA
Deadlift: 10’ x 3 RM

CONDITIONING
4/12’
200 mt Run
20 Kb Swing (16–24)
20 D.U.

 

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Weekly warm up: X 3
30"+30" Hollow + Arch
5+5 Onda braccia
10+10 Deadbug

Lunedì:
Time cap 12'
A) 1 to 10 Oh Squat
10 to 1 Burpees Hands release
B) Max effort Stand up

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