26 GENNAIO

STRENGTH

BARBELL

POWER SNATCH 2″ pause in catch postion

12 x 2 50% – 65%

rest 2′ b/w

KETTLEBELL/DUMBBELL

SQUAT SNATCH

8 x 4+4

90″ rest

NO EQUIPMENT

WALL PLANK

4 x 30″ 15″ rest
3 x 40″ 30″ rest
2 x 60″ 60″ rest

no rest between rounds

WOD

BARBELL/KETTLEBELL/DUMBBELL
for time

50 du/su
30 burpee
20 deadlift

50 du/su
20 burpee
15 power clean

50 du/su
10 burpee
8 squat clean

BODYWEIGHT
for time

50 du/su
30 burpee
20 push up

50 du/su
20 burpee
15 diamond push up

50 du/su
10 burpee
8 clap push up