Squat Snatch Trova una tripla pesante che riesci a ripetere per 4 Set. Non staccare mai le mani dal bilanciere - EMOM 11’ Minuti 1-2-3: 8 Power Snatch Tng 50/35 Minuto 4: Rest Minuti 5-6-7: 5 Power Snatch Tng 60/40 Minuto 8: Rest Minuti 9-10-11: 2 Power Snatch Tng con carico a salire - 8’ EMOM 3/2 RMUP o BMUP - For Time 15-12-9 Alt Db Squat Snatch Burpees Box Jump Over

Back Squat 4 Set 3 Rep @75% - 4 Set 50 mt Double Kb Farmer Carry 24/16 Rest 1’ - For Time “Karen” 150 Wall Ball Variante Team Buy in: 50 Synchro Box Jump Over Then 5 Sets I go You Go switch as you want 10 Power Snatch 60/40 20 TTB 40 Wall Ball

Power Snatch + Snatch Grip Push Press+ Overhead Squat+ Snatch Balance 6 Set 1+1+1+1 70%-77,5% - 10 Rounds For Time 1 Power Snatch+ 1 Hang Squat Snatch+ 1 Squat Snatch tng 70% 1RM Snatch. Ogni Rep è un Complex - For Time 100 Double Unders 30 Cal Row 15 Burpees Over The Row - Air Bike 8 Intervals 30” Max Effort 2’30” Easy Pace

Snatch Pull+ Squat Snatch+ Hang Squat Snatch+ Hang Squat Snatch Below Knee 6 Set 1+1+1+1 80%-87,5% - Power Clean+ Squat Clean+ Front Squat+ Push Press+ Split Jerk 5 Set 1+1+1+1+1 Cerca di aggiungere 2,5 kg al carico fatto due settimane fa - 12’ EMOM Odd: 6/8 Strict Pull Up Even: 20 mt Hsw o 5 Wall Walk Third: 15 GHD Back Extension - For Time 21-15-9 GHD Sit Up con Medball 9/6 kg Cal Row

Day 4) Hang Squat Snatch 5 Set 2 Reps Prova ad aggiungere 2,5/5 kg al carico di due settimane fa - Push Press+ Power Jerk+ Split Jerk 5 Set 3+1+1 65%-72,5% - 30 Rep For Time BMUP - 2 Rounds For Time 750/600 mt Row 30 Front Rack Lunges 50/35 50 Alt Db Snatch