EMOM
WARMUP
– 2 Rounds:
10 Alternating DB Snatch @15/10kg
10 DB Crush Grip Rows @15/10kg
10 DB Crush Grip Press @15/10kg
10 Alternating Prisoner Lunges
10 Hollow Rocks
LIFT PREP
5 Split Jerk Footwork (senza bilanciere)
rest
5 Split Jerk (con PVC)
rest
3 Split Jerk (from rack) @20/15kg
rest
3 Split Jerk (from rack) @light/medium
OLY LIFT
– E2MOM x 5 Sets:
5-3-3-1-1 Split Jerk (from rack)
@climbing to a heavy single
WOD
– AMRAP 10′ For Quality:
10 Dual KB/DB Floor Press @24/16kg @22,5/15kg
10 Dual KB/DB Gorilla Rows @24/16kg @22,5/15kg
20 Alternating Jumping Lunges
5 Strict Pullups or Ring Rows
5 Pike HSPU