GIORNO 1

4×5 CLEAN

4×8 BACK SQUAT (60/70% 1 RM)

4×8 BENT ROW (60/70% 1 RM)

4×8 PUSH PRESS (60/70% 1 RM)

CONDITIONING

DEATH BY*:

ODD: 6 DEVIL PRESS

EVEN: 6 BURPEES + 6 SQUAT JUMP

Death by: ripetere gli esercizi fino a quando si riesce ad eseguire le ripetizioni nel minuto

DAY 2

4×8 DEADLIFT (60/70% 1 RM)

4×8 BENCH PRESS (60/70% 1 RM)

4×8 HIPTHRUSTER (60/70% 1 RM)

CONDITIONING

EVERY 45” x 3’

2 ROUND

1 POWER SNATCH

2 OVERHEAD SQUAT

2 HANG POWER SNATCH

REST 1’ x 4 set

DAY 3

EVERY 20” x 4’

6 THRUSTER

REST 2 x 3 ROUNDS

+

EMOM 30’

1) 20” BURPEES + 10 RUSSIAN SWING

2) 20” SINGLE UNDER + 6 DEVIL PRESS

3) 20” ASSAULT BIKE + 6 BOX JUMP