STRENGTH every 90″ for 12′ power clean e push jerk 3@60% 3@65% 2@70% 4×2@75% WOD 4 rnds 12 deadlift 9 hang power clean 6 shoulder to overhead 200 mt run 70/45kg

STRENGTH every 3′ for 12′ 2 back squat 88%1rm WOD 5rnds 1′ db.snatch 1′ wallball 1′ rest

STRENGTH every 2′ for 12′ 3 position clean e jerk (floor;below knee;above knee) WOD 20-15-10-5 slamball ring dip (each set 200 mt run)