STRENGTH
BARBELL
POWER SNATCH
6×5
40″ rest
KETTLEBELL/DUMBBELL
CURL
4 x 8+8
tempo 2020 (2″ fase eccentrica + 2″ fase contrazione)
NO EQUIPMENT
PLANK
6 x 40″
1′ rest
WOD
BARBELL
for time
21 – 18 – 15 – 12 – 9 – 6 – 3
thruster
burpee over the bar
BODYWEIGHT
for time
21 – 18 – 15 – 12 – 9 – 6 – 3
V sit up
burpee
KETTLEBELL/DUMBBELL
for time
21 – 18 – 15 – 12 – 9 – 6 – 3
one arm thruster
burpee over the kb/db