6 MAGGIO

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

Power Clean touch and go (tn’go)
6×6

rest as you need

kettlebell/dumbbell
6×6

power clean (start from ground)

no equipment
3×10+10+10

WOD (BARBELL)

6 ROUNDS

9 power snatch
6 hand stand push up
9 over head squat
3+3 shoulder tap
https://www.youtube.com/watch?v=r8WwpGQlq7U
30 sit up

WOD (NO EQUIPMENT)

6 ROUNDS

6+6 pistol squat (beginner 12 air squat)
30 sit up

WOD (DB/KB)

6 ROUNDS

8+8 hang snatch
6 hand stand push up
12 wide push up (gomiti larghi)
https://www.youtube.com/watch?v=B78GwfC-87Y
3+3 shoulder tap
https://www.youtube.com/watch?v=r8WwpGQlq7U
30 sit up