04 MAGGIO

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (bb/kb/db)
3+3 push press (bb/kb/db)
3 snatch high pull (bb/kb/db)
3 muscle snatch (bb/kb/db)
5 up&down

STRENGHT

Hang Power Snatch
8×4

2′ rest between

Hand Stand Push Up
8×4

RX STRICT HAND STAND PUSH UP

WOD (BARBELL)

AMRAP 15′

21 deadlift
21 sit up
15 shoulder to over head
15 V sit up
9 hang power clean
9 balance sit up

WOD (NO EQUIPMENT)

AMRAP 12′

21 air squat
21 sit up
15 table row
15 sit up
9 push up jerk
https://www.youtube.com/watch?v=-n1kpBRIh04
9 sit up

WOD (DB/KB)

AMRAP 15′

21 american swing / dumbbells snactch
21 sit up
15 shoulder to over head one arm
15 v sit up
9 hang squat clean one arm
9 sit up