WEIGHTLIFTING
A. SNATCH
3 POSITION SNATCH TNG
EMOM 7’ @70%
1 High Hang Snatch
1 Hang Snatch
1 Snatch
A2. FIND 1RM OF THE COMPLEX
STRENGTH
B. Back Squat - Find 5RM
CONDITIONING
C. "NICKEL AND DIME" (Courtesy of Harry Palley)
“Nickel and Dime” Part #1
AMRAP 5: 21-15-9: Kettlebell Swings (70/53)
Front Squats (135/95)
Assault Bike Calories
Rest 5:00
“Nickel and Dime” Part #2
AMRAP 5: 21-15-9: Kettlebell Swings (70/53)
Front Squats (115/80)
Assault Bike Calories
MIDLINE
4 Sets, Not for Time: 20 Weighted Sit-Ups 15 Pausing Hip Extensions
4 TGU (eseguite 4 tgu per braccio alternando il braccio ad ogni round, es: 1round - 4Dx, 2round - 4Sx…)