DAY ONE:

4X3 CLEAN AND JERK

4X6 SQUAT (70/80% 1 RM MAX)

4X6 BENT ROW (70/80% 1 RM MAX)

4X6 PUSH PRESS (70/80% 1 RM MAX)

CONDITIONING:

AMRAP* 25’

2 LUNGES

2 PUSH UPS

2 V-UPS

Aggiungi 2 rep ogni round.

AMARAP: ripetere il maggior numero di round nel tempo prestabilito

DAY 2

4×6 DEADLIFTS (70/80% 1 RM MAX)

4X6 BENCH PRESS (70/80% 1 RM MAX)

4X5 HIPTHRUSTER (70/80% 1 RM MAX)

CONDITIONING:

FOR TIME:

21-18-15-12-9-6-3

CAL SKIERG + BURPEES

DAY 3

A) AMRAP 4’

2 ROUNDS

8+8 DOUBLE KB LUNGES

4 CHEST TO BAR

Then:

2 ROUNDS

12 DOUBLE KB CLEAN

8 TOES TO BAR

REST 2’ X 5 SET

B) FOR TIME (MAX 13’)

30 CAL ASSAOULT BIKE

10 OVERHEAD SQUAT

100 SINGLE UNDER

50 PULL UP

100 SINGLE UNDER

10 OVERHEAD SQUAT