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Venerdì 23 Febbraio 2024
PROGRAM
PRE SEASON
Sport Specific Weightlifting
In 6 min
find 1rm:
1 power clean + 1 squat clean (t&g) + 1 front squat + 2 jerk
Sport Specific Conditioning
8 min amrap
4 hang squat clean 90/60
20m farmer carry 2x32/2x24
CLASS PLUS
Power snatch tng
5-5-4-4-3-3 ripetizioni, carico a salire
WORKOUT OF THE DAY
COMPETITOR
amrap 14’
7 bar muscle up
14 box step over 2x20/2x15kg
21 ghd sit up
28 wall ball
CLASS
CONDITIONING
24' emom
45”on, 15”off
max cal bike
16 push up
12 pistol squat
4 pull over [6 strict toes to bar]
ENDURANCE
For time
2 km row
5 x ( 10 push up, 15 air squat, 20 sit up)
2 km ski erg
5 x ( 10 push up, 15 air squat, 20 sit up)
2 km erg bike
EXTRA
CORE
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