28 APRILE

2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 clean high pull (only kb/db)
3+3 push press
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 sit up
5 back extension

STRENGHT

BARBELL

100 muscle snatch
(max load 30 kg)

KETTLEBELL

100 kb snatch (50+50)

DUMBBELL

100 dumbbell hang power clean (50+50)

NO EQUIPMENT

200 floating kick (100+100)
https://www.youtube.com/watch?v=ANVdMDaYRts

WOD (BARBELL)

AMRAP 15′

12 Hang Power Clean
9 Push Press
12 Front Squat
9 Push Jerk

WOD (NO EQUIPMENT)

AMRAP 15′

12 Back Extension
6+6 Pistol Squat
12 Balance Sit Up
6+6 Jumping Lunges Reverse

WOD (DB/KB)

6 RDS LEFT ARM + 6 RDS RIGHT ARM

8 Hang Power Clean
6 Push Press
8 Weighted Squat
6 Push Jerk