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Mercoledì 30 Agosto 2023
PROGRAM
PRE SEASON
2 muscle snatch 2 power snatch stop1” receiving
2 x 3 eb
2 x 40%
Power snatch into squat
1 x 3 50%
1 x 3 60%
3 x 2 70%
Squat snatch stop1” bottom position
1 x 2 70%
1 x 2 75%
3 x 2 80%
Floating squat snatch
3 x 3 60%
Snatch deadlift
2 x 4 100%
2 x 4 110%
CLASS PLUS
Emom 12'
odd: 8 Pendlay row buffer 2
even: 8-10 Dumbbell curl
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round (con vest)
400 m run
30 box step up 60/50 cm
20 push up hand release
100m farmer walk 2x32/24kg
CLASS
STRENGTH
10 min emom
3 front squat, da terra 80%
CONDITIONING
13 min amrap
200m weighted run, plate 15/10 kg
60m overhead walking lunge, plate 15/10 kg
60m burpee broad jump
ENDURANCE
29 min amrap
200m run
24 overhead reverse lunge, plate 15/10 kg
12 burpee
1 miin rest
EXTRA
MOBILITY
CORE
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16’54” rx