STRENGTH every 90″ for 5 sets 4 position snatch -high hang -mid thigh -low hang -full snatch METCON amrap 10′ 12 cals on rowers 6 overhead squat 24 du – 48 u

STTENGTH emom 6′ 2 hang power clean METCON 21-15-9 pullup thrusters(40-30) box jump kb a.swing(24-16)

STRENGTH emom 6′ 3 position clean -floor -below knee -above knee (aumentare ogni 2 rnds) METCON 5rft 5 p.clean 10 burpees with dumbell (30 mt shuttle run every rnds)

STRENGTH emom 5′ 2 squat snatch (5″sec pause btw sets) METCON for time: 50-40-30-20-10 wallball 25-20-15-10-5 ttb (200 mt row every rnds)

STRENGTH emom 10′ odd: 12 cals on row even: 45″ plank METCON amrap 14′ 3 snatch tng 1 muscle up 12 wallball

SKILLS emom 5′ 5 close grip ohs METCON 3rft 15 c2b pullup 12 lateral burpees box jump over 9 back squat (from floor)

STRENGTH emom 8′ 4 position snatch METCON 3 rnds 10 p.snatch 30 mt shuttle run 15 pullup TIME CAP 12′

STRENGTH emom 6′ 3 p.clean (tng) METCON 500 mt row 20 deadlift 15 front squat 20 deadlift 50 du – 100 u

METCON “the open test” AMRAP 20′ 50 wallball 50 du 40 box jump 40 ttb 30 pullup 30 burpees 20 clean 20 jerk 10 snatch 10 muscle up

METCON 4 x max reps of kb a.swing 24/16kg (40″work – 20″rest) 4 x max reps of hr push up (40″work – 20″rest) 4 x max reps of squat (40″work – 20″rest) 4 x max cal of row (40″work –…