Practice pull up in each kind of version

Tabata 1 HSPU e Split Jump
Tabata 2 Front Squat e Shoulder to overhead
Tabata 3 Assult Bike e shoulder Active
Tabata 4 burpees e tuck Crunch

15′ find your P.Clean’s 1RM

Complex x5 (80% 1RM):
1 Dlift
3 Clean grip H. Pull
5 power clean
(touch and go for each rep)

WOD

3 RFT

100 D.U.
50 GB F. LUNGES
25 DIAMOND PUSH UP

15′ find your jerk’s 1RM

2 RFT : M.E. 7′ THS (50 % 1rm of jerk)

3′ rest between round

Strength: deadlift 3×3

Wod 21/18/15/12

Deadlift
Burpeess

Skill practice: Handstand Push ups

Wod amrap 6′
6 hspu
20 box Jump

Rest 3′

Wod amrap 6′
6 hspu
Box Jump over

Skill: Power Snatch

Emom 10′
1′ 10 Snatch grip
2′ 5 High Snatch

WOD 3 RFT
OHS 10
Burpees over the bar 20

Strength: Push ups deficit
6×5

WOD CHIPPER

500 mt Row
15 Deadlift
15 Front squat
15 Pull ups

500 mt Skierg
15 Deadlift
15 Front squat
15 Pull ups

0,5 miles Assult bike
15 Deadlift
15 Front squat
15 Pull ups

50 B Sit ups
15 Deadlift
15 Front squat
15 Pull ups

Skill e lavoro su

Squat Terapy
Pistol Squat
Pistol Squat PVC overhead

Wod amrap 15′

20 pistols
50 double unders
20 T2B

Skill/ practice: Hang Clean

Wod 21-15-9

Clean & Press
Assult Bike

On ramp Skill: Clean Squat Med Ball

Wod 21-15-9

Clean Squat Med Ball
Box Jump