28 GENNAIO

STRENGTH

BARBELL

POWER CLEAN

3×3 75″ rest
3×2 60″ rest
4×1 30″ rest

KETTLEBELL/DUMBBELL

TABATA ALT.

8 rounds

20″ squat clean
rest 10″
20″ push jerk
rest 10″

NO EQUIPMENT

HAND STAND PUSH UP KIPPING

10 x 3 to 5
rest 10″ b/w

OR

STRICT HAND STAND PUSH UP

10 x 2 to 5
rest 75″ b/w

WOD

BARBELL
“suicide fran”

100 du/su
21 thruster
21 pull up (or sumo deadlift high pull)

75 du/su
15 thruster
15 pull up (or sumo deadlift high pull)

50 du/su
9 thruster
9 pull up (or sumo deadlift high pull)

BODYWEIGHT
for time

100 du/su
42 jump squat
21 table row

75 du/su
30 jump squat
15 table row

50 du/su
18 jump squat
9 table row

KETTLEBELL/DUMBBELL
for time

100 du/su
21 thruster
21 pull up (or sumo deadlift high pull)

75 du/su
15 thruster
15 pull up (or sumo deadlift high pull)

50 du/su
9 thruster
9 pull up (or sumo deadlift high pull)