16 APRILE

WARM UP

5 rds

10+10 alternating jumping jack
10 good morning
8 air squat
5 back extension
5 sit up
3 clean high pull (kb/db/bb)
4+4 lunges

STRENGHT (KB/DB/BB/MB)

Squat Clean

Reach 30 squat clean.
For every squat clean 2″ pause at bottom position.
kb https://www.youtube.com/watch?v=qE3e72AGgI4
db https://www.youtube.com/watch?v=gq7InlbrZwA
mb https://www.youtube.com/watch?v=-nk0GqeSTJs

WOD (BB)

100 hang power snatch

for every break permorm 10 jumping lunges

WOD (KB/DB)

120 hang power snatch
https://www.youtube.com/watch?v=ZQccQg4kDf8

only one switch is allowed

for every break permorm 10 jumping lunges
after break I must continue with the same arm, if not must be counted as switch

WOD (no equipment)

100 table row

for every break perform 10 jumping lunges