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

F*CK THE WEAKNESS OF THE WEEK AEROBIC CAPACITY 7 round (27 min) 3 min on, 1 min off 15 burpee max cal row WEIGHTLIFTING Snatch Sots press + overhead squat + snatch balance 4 x (3+3+3) EB Power snatch + snatch balance 3 x (1+3) 75% Squat Snatch 5 x 1 90% Snatch deadlift 3 x 3 110% Press behind the neck 4 x 6, buffer 1 Clean & Jerk Power clean + jerk + bb squat jump 3 x (3+3+3) EB Squat clean + jerk drive + rebound jerk 3 x (1+1+2) 80% Clean and jerk 3 x