12 MAGGIO

WARM UP

5 rds

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

STRENGHT

Hang Power Snatch
10×4

2′ rest between rounds

kettlebell/dumbbell
deadlfit 7×20

2′ rest between rounds

NO EQUIPMENT

4×8 push up TEMPO 30×3

3″ per scendere petto a terra, nessun riposo una volta toccato il pavimento, 3″ per risalire

2′ rest between

WOD (BARBELL)

50 ROUNDS

2 squat clean
2 burpees
3 v sit up

WOD (NO EQUIPMENT/DB/KB)

50 ROUNDS

1+1 pistol squat
2 burpees
3 v sit up