For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 Plate GTOH @10/5kg
10 Plate Front Squats @10/5kg
10 Hollow Rocks
10 Romanian Deadlifts @20/15kg
WOD PREP
– Clean&Jerk Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Cleans + 5 Front Squats
rest
5 Power Cleans (2” fermo in mezza accosciata)
rest
5 Push Press
rest
5 Push Jerk
rest then
– 4 Rounds:
1 Power Clean + 1 Front Squat + 1 Push Jerk
@climbing to wod weight
HEAVY WOD
– 4 Rounds For Time:
4 Power Cleans @80/55kg or 70%1RMC&J
4 Front Squats @80/55kg
4 STOH @80/55kg
TIME CAP: 10min
RX GOAL: < 7min
BEGINNER: Eseguire un AMRAP 10′ con un carico leggero gestibile
AFTER PARTY
– 3 Rounds:
30” Max Pushups – 30” Rest
30” Max Strict Pullups or Ring Rows – 30” Rest