14 APRILE

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (only kb/db)
3+3 push press (only kb/db)
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 up&down

STRENGHT

Snatch complex
6 Rounds

90″ rest between rounds

1 power snatch
2 hang squat snatch
2 squat snatch
1 hang power snatch

kettlebell/dumbbell
6 rounds

90″ rest between rounds

5 kb/db push up
(una mano sul pavimento e l’altra sul kb/db)
5 kb/db bent over row
https://www.youtube.com/watch?v=4b_wOOGpgT0
5 kb/db clean
5 kb/db Shoulder To Over Head

eseguire il complex prima con un braccio e poi con l’altro affinchè il round sia completo

WOD (BARBELL)

21 – 15 – 9 – 15 – 21

Over Head Squat
burpee over the bar lateral

WOD (NO EQUIPMENT)

21 – 15 – 9 – 15 – 21

Over Head Squat
(con cassa d’acqua o bastone per la scopa ma con impugnatura stretta)
burpee over case of water

WOD (DB/KB)

21 – 15 – 9 – 15 – 21

one arm Over Head Squat
burpee over kb/db