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Lunedì 22 Gennaio 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
8 min emom
1 snatch 80%
SPORT SPECIFIC WORK
In 6 min
50 chest to bar
amrap hang power snatch 60/40
CLASS PLUS
Legless rope climb / rope climb
accumulare 15/20 ripetizioni, recupero libero
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
10 shuttle run (1 sr = 7,5+7,5m)
15 overhead squat 50/35kg
10 bar facing burpee
CLASS
CONDITIONING
24' emom, 45" on 15" off
A - 12/9 cal air bike
B - amrap dumbbell hang snatch 2x15/2x10
C - 30 med ball russian twist
D - amrap goblet squat 32/24
Score: somma di B+D, sottrarre le eventuali ripetizioni/cal mancanti di A e C
ENDURANCE
40' emom
A - max cal bike erg
B - max cal row
C - max cal ski erg
D - rest
EXTRA
MOBILITY
BODY ARMOR
weighted ring push up
4 x 10-15
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