WEIGHTLIFTING
A. SNATCH
3 POSITION SNATCH TNG
EMOM 7’ @75%
1 Power Snatch
1 Snatch
1 OHS
A2. FIND 1RM OF THE COMPLEX
Lactacid Power Conditionig
B. 5 Rounds, On the 3:30: 45” max Calories Bike
50m Sleed Drag @1+1/3BW
CONDITIONING
C. ”FIRST DEGREE"
27 – 21 – 15 – 9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55)
Box Jumps (24′′/20′′) Push Press (75/55) Calorie Row
MIDLINE
D. 3 “Giant Sets”: 30 Glute Bridges 30 AbMat Sit-Ups 30 Banded Good Mornings
ACCESSORY
D1. Dumbell Loaded Split Squat
20x1 6-8 rep/Leg x 3 set - 1’ rest
D2. Strict ring Pullup
21x1 4-6 rep x 3 set - 1’ rest
D3. Single Arm cross body Romanian Dead
2011 6-8 rep/Leg x 3 set - 15’’ rest
D4. Single arm DB Press
2011 6-8 rep/Arm x 3 set - 15’’ rest