8 GENNAIO

STRENGTH

BARBELL

HANG POWER CLEAN REBOUNCE

12 x 6

30″ rest

KETTLEBELL/DUMBBELL

BUMBBELL 10 ROUNDS
6+6 curl

KETTLEBELL 10 ROUNDS
25 russian swing unbroken

1′ rest between

NO EQUIPMENT

PISTOL SQUAT WITH PAUSE

6 x 15″+15″ pause

1′ rest between

WOD

BARBELL
10 – 20 – 30 – 40

wall ball (clean&jerk 5 – 10 – 15 – 20)
push up
speed rope x2

BODYWEIGHT
10 – 20 – 30 – 40

explosive jump squat
push up
speed rope x2

KETTLEBELL/DUMBBELL
10 – 20 – 30 – 40

shoulder to over head
db/kb snatch
speed rope x2