Warm Up

Dynamic e Mobility

SKILL

Snatch

WOD

AMRAP 15′:

5 Power Snatch @50/30

10 Sit-Up

1 Wall-Climb Ladder

CO

5xMax Leg Raise alla spalliera

rest 1′

Warm Up

Dynamic e Mobility

WOD

100 D.U.

30 DL @80/55

25 Push-Ups

20 Lunges Plate OH @20/10

15 Burpee

20 Lunges plate OH

25 Push-Ups

30 D.L.

100 D.U.

Warm Up

Dynamic e Mobility

WOD 

21-15-9

Thruster @40/25

Burpee

Gymnastic & Strength

6×1’30 ON – 30′ OFF

10 OHS Empty Bar. + Max Hollow P.

CO

Tabata Sit-Up

Warm Up

Dynamic e Mobility

Gymnastic & Strength

Emom 10′

Complex

Clean:

-DL Clean

-Clean Pull

-Clean

WOD 

AMRAP 10′:

8 Power Clean @60/35

10 A.Swing

12 Sit-Up

Warm Up

Dynamic e Mobility

WOD 

AMRAP 15′:

8 Pull-Ups

10 Wall Ball

30 D.U.

CO

Mobility

Warm Up

Dynamic e Mobility

WOD 

6RFT

8 Push Press @60/35

10 Box Jump

CO

6×5 Rolling

Warm Up

Dynamic e Mobility

Gymnastic & Strength

Emom 10′

1DL Clean + 1 Clean Pull

1Hang Clean + 1 Squat

1 Clean + 1 Jerk @40/25

WOD

AMRAP 15′:

3 Power Clean ladder

3 Split Jerk

6 Burpee Box Jump