F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 100/80 cal row 75 burpee over the rower 60/48 cal air bike 60/48 cal row 45 burpee over the rower 35/28 cal air bike WEIGHTLIFTING SNATCH Snatch press in squat 3 x 5 barbell Drop snatch 3 x 3 barbell Floating snatch pull + power snatch + overhead squat 5 x (2+1+1) 70% Floating snatch pull + squat snatch 5 x (1+2) 75% Panda pull 4 x 3 Clean + front squat 5 x (1+2) 75% CLEAN AND JERK Press in split 3 x 5 barbell Tall jerk

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Da 0:00 a 10:00 1200 m run 50/38 cal air bike Da 11:00 a 19:00 800 m run 40/30 cal air bike Da 20:00 a 25:00 400 m run 30/22 cal air bike WEIGHTLIFTING SNATCH (martedì) Muscle snatch + overhead squat 3 x (5+5) barbell Tall snatch 3 x 3 barbell Floating snatch pull + hang squat snatch 5 x (2+2) 65-70% Floating snatch pull + squat snatch 5 x (1+2) 72% Snatch pull 4 x 3 90% Clean + front squat 4 x (1+3) 72% CLEAN AND JERK (venerdì)

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Ogni 3' x 5 round 30/24 cal row + max burpee over the row Poi subito... Ogni 3' x 5 round 24/18 cal air bike + max burpee facing the lane (con ritorno, non over) WEIGHTLIFTING Clean & Jerk (martedì) Split jerk footwork 2 x 10 pvc Btn push press clean gip 3 x 5 barbell Tall jerk 2 x 4 barbell Hang power clean + push press + jerk 4 x 2+1+1 75% Hang squat clean + jerk 4 x 2+1 85% Muscle clean + press 3 x 3+3 60% Hip clean pull 4 x 4

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Opzione 1: Recupero class di giovedì... Ogni 5' x 6 set (30') A: 1000m / 850m row B: 45 burpee plate jump (disco 15 kg) C: 800m run Opzione 2 2' on - 2' off x 8 set (alternare A e B) A. max cal ski erg B. max cal bike erg WEIGHTLIFTING Snatch (martedì) Dip snatch 2 x 3 barbell Hip snatch 2 x 3 barbell High hang squat snatch 5 x 3 70% Power snatch + hang squat snatch 4 x 1+2 75% Floating hang snatch pull 4 x 3 90% Snatch deadlift

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 4 round 400 m run 40/32 cal row 30 burpee over the row WEIGHTLIFTING Snatch Muscle snatch + ohs 2 x 3+2 barbell Tall snatch 2 x 3 barbell Sots press 2 x 5 barbell High hang power snatch 5 x 2 75% Hang squat snatch 4 x 2 80% Hang squat snatch stop in buca 4 x 1 85% Hang snatch pull 4 x 3 100% Clean & Jerk Footwork jerk 2 x 10 pvc Press in split 3 x 3 barbell Tall jerk 3 x 2 barbell Jerk 3 x 3 barbell Low hang power clean

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 1600m run 2000/1600m row 120/90 cal air bike WEIGHTLIFTING STRAPPO Muscle snatch + ohs 2 x 3+2 barbell Tall snatch 2 x 3 barbell Sots press 2 x 5 barbell High hang power snatch 5 x 2 70% Hang squat snatch 4 x 2 75% Hang squat snatch stop in buca 4 x 1 80% Hang snatch pull 4 x 3 90% SLANCIO Footwork jerk 2 x 10 pvc Press in split 3 x 3 barbell Tall jerk 3 x 2 barbell Jerk 3 x 3 barbell Low hang power clean + jerk 4 x 2+2

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 3 round di: 2'30'' on / 30'' off 400 m run max burpee max cal air bike WEIGHTLIFTING SNATCH Power snatch 2 x 2 60% Snatch balance 2 x 2 60% Squat snatch Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Snatch pull 3 x 2 100% Back squat from the ground 3 x 3 85% CLEAN AND JERK Low hang power clean 2 x 2 60% Jerk balance 2 x 2 60% Clean and jerk Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Clean deadlift 3 x 4 110% Front

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 2 round 800 m run 20 burpee 800 m row 20 burpee 3’ rest WEIGHTLIFTING SNATCH Power snatch 2 x 2 60% Snatch balance 2 x 2 60% Squat snatch Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Snatch pull 3 x 2 100% CLEAN AND JERK Low hang power clean 2 x 2 60% Jerk balance 2 x 2 60% Clean and jerk Trova il 1 RM in massimo 3 tentativi 3 x 2 80% 1 RM Clean deadlift 3 x 4 110% Front squat from the ground 3 x 3 85% GYMNASTIC

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 5 set 3’ on / 1’30 off 20/15 cal row 15 burpee over the row max heavy double under / double under WEIGHTLIFTING SNATCH Muscle snatch 2 x 3 barbell Overhead squat 2 x 3 barbell Drop snatch 2 x 3 barbell Power snatch + push press btn + overhead squat 5 x 2+1+1 75% Squat snatch + snatch balance 5 x 1+3 80% Low hang squat snatch 4 x 2 75/78% Snatch pull 3 x 4 95% Snatch deadlift 3 x 5 110% CLEAN AND JERK Tall clean 2 x 3 barbell Pres

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 28 min emom 30/24 cal row 400 m run max crossover rest WEIGHTLIFTING SNATCH Muscle snatch 2 x 3 barbell Overhead squat 2 x 3 barbell Drop snatch 2 x 3 barbell Power snatch + push press btn + overhead squat 5 x 2+1+1 75% Squat snatch + snatch balance 5 x 1+3 80% Low hang squat snatch 4 x 2 75/78% Snatch pull 3 x 4 95% Snatch deadlift 3 x 5 110% CLEAN AND JERK Tall clean 2 x 3 barbell Press in split 2 x 3 barbell Jerk balance 2 x 3

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 4 set: 50/40 cal air bike 750/600 m row 3' rest ad ogni set WEIGHTLIFTING SNATCH Muscle snatch 2 x 3 barbell Overhead squat 2 x 3 barbell Drop snatch 2 x 3 barbell Power snatch + push press btn + overhead squat 5 x 2+1+1 70% Squat snatch + snatch balance 5 x 1+3 75% Low hang squat snatch 4 x 2 70% Snatch pull 3 x 4 90% Snatch deadlift 3 x 5 100% CLEAN AND JERK Tall clean 2 x 3 barbell Press in split 2 x 3 barbell Jerk balance 2 x

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY A ritmo medio... 96/72 cal air bike 1200 m run 72/54 cal air bike 800 m run 48/36 cal air bike 400 m run WEIGHTLIFTING SNATCH Tall snatch drop 4 x 3 45% Power snatch + ohs + squat snatch 4 x (1 + 1 + 1) 65% Squat snatch 4 x 2 80–85% Snatch pull 3 x 2 105% Snatch dl 3 x 3 115% Bj max high 5 x 3 Bj plyo 3 x 8–10 CLEAN AND JERK Squat clean + pause dip (3'') + jerk 3 x (1 + 1 + 1) 72–75% Power clean + jerk drive + jerk 4 x (1 + 2 + 1

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Ogni 2' x 12 (6 round, 24 min) odd: max cal row even: max burpee WEIGHTLIFTING SNATCH Tall snatch drop 4 x 3 45% Power snatch + ohs + squat snatch 4 x (1 + 1 + 1) 65% Squat snatch 4 x 2 80–85% Snatch pull 3 x 2 105% Snatch dl 3 x 3 115% Bj max high 5 x 3 Bj plyo 3 x 8–10 CLEAN AND JERK Squat clean + pause dip (3'') + jerk 3 x (1 + 1 + 1) 72–75% Power clean + jerk drive + jerk 4 x (1 + 2 + 1) 75% Squat clean + jerk 4 x (2 + 1) 80%

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY For time: 3 round 400 m run 40 burpee over the row 40/32 cal row WEIGHTLIFTING SNATCH Tall snatch 3 x 3 40% High hang snatch + hang squat snatch 4 x (1 + 2) 65% Hang high pull + hang squat snatch 4 x (1 + 2) 75% Snatch pull 4 x 3 100% Tempo snatch dl (3'') 4 x 3 105% Salti monopodalici alternati 3 x 8 + 8 Bj laterali (plyo) 4 x 4 CLEAN AND JERK Clean pull + power clean + jerk drive + jerk 4 x (1 + 1 + 2 + 1) 70% Squat clean + dip

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 8 min amrap 1200 m run max cal air bike rest 4’ 6 min amrap 800 m run max cal air bike rest 4’ 4 min amrap 400 m run max cal air bike rest 4’ 2 min amrap 200 m run max cal air bike WEIGHTLIFTING SNATCH Tall snatch + snatch drop 4 x (2 + 2) 35–40% High hang power snatch + hang squat snatch 3 x (1 + 2) 60% Squat snatch 4 x 3 75% Snatch pull (enfasi estensione verticale) 3 x 3 95% Snatch dl 4 x 4 105% Bj pliometrico 4 x 8/10 Salti r

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 6 set 30" air bike, max effort 400 m run, medium pace 2 min rest WEIGHTLIFTING SNATCH Tall snatch drop 4 x 3 45% Hang power snatch + hang squat snatch 3 x (1 + 2) 60% Squat snatch 5 x 2 80% Snatch pull 4 x 3 100% Snatch dl 4 x 3 120% CLEAN AND JERK Squat clean (fermo 2'' in ricezione) 4 x 2 75% Squat clean + push press + split jerk 4 x (2 + 1) 80% Power clean + jerk 4 x (1 + 2) 75% Clean pull 4 x 3 105% Clean dl 4 x 3 120% GYMNAS

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Row 1000 m easy pace 3' rest Test: 2000 m for time 5' rest 2 x 1000 m 2' di rest ad ogni set 2 x 500 m 2' di rest ad ogni set WEIGHTLIFTING Snatch Tall snatch drop 3 x 3 40% Hip squat snatch 3 x 2 60% Squat snatch 5 x 2 80% Snatch pull 4 x 2 105% Snatch dl 5 x 4 115% Clean and Jerk Power clean + push press + jerk 5 x (1 + 1 + 2) 70% Squat clean + jerk 4 x (2 + 1) 75%/80% Clean pull 4 x 2 110% Clean dl 5 x 3 120% GYMNASTIC Opzione

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 2 round 1000 m row 1’ 30" rest 750 m row 1’ rest 500 m row 30” rest 250 m 3’ rest tra un round e l'altro WEIGHTLIFTING Snatch Tall snatch 4 x 3 40% Hang power snatch + hang squat snatch 3 x (2 + 1) 60% Squat snatch (pausa 2'' sopra il ginocchio) 4 x 2 70% Snatch pull (pausa sopra il ginocchio) 4 x 3 95% Tempo snatch deadlift (4'' negativa) 4 x 3 100% Clean & Jerk Squat clean (fermo 2'' al ginocchio) 4 x 2 70% Squat clean + push

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 400m run (easy pace) 2 min rest Test For time: 5 km row 2 min rest 400m (easy pace) WEIGHTLIFTING Snatch Tall snatch drop 5 x 3 30/40% Power snatch + snatch drop + hip squat snatch 4 x (1 + 2 + 1) 50% Hip squat snatch 5 x 2 60% Snatch pull 4 x 3 90% Snatch deadlift 4 x 4 105% Clean and Jerk Clean pull + hang squat clean (fermo 2" in ricezione) 4 x (1 + 2) 65/70% Power clean + push press + jerk 5 x (1 + 2 + 1) 65/70% Power clean +

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY Ogni 2 min x 12 12/9 cal air bike + max crossover 15/12 cal row + max double under 12/9 cal air bike + max crossover 200m run + max double under WEIGHTLIFTING Snatch Power Snatch + Hang Squat Snatch + Hip Squat Snatch 3 x (3+3+3) EB 1 x (1+1+2) 50% 1 x (1+1+1) 60% Power Snatch + Squat Snatch 3 x (1+1) 70% Squat Snatch Find 1RM Snatch DL 3 x 3 110% Press behind the neck 4 x 4, buffer 0 Clean & Jerk Power Clean + FS + Jer