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Giovedì 7 Luglio 2022
PROGRAMS
PRE SEASON
2 muscle clean 2 front 2 tall jerk
3 x empty bb
1 power clean into squat 2 jerk
1 x 50%
1 x 60%
2 x 70%
1 squat clean 3 jerk
1 x 70%
1 x 75%
2 x 80%
Cluster 1 x 3 50% jerk 1 x 3 60% Find 3RM of the day
Front squat 12’ emom Min A -.4 front squat 70% Min B - 4 box jump max height
IN SEASON
Test: max ub ring muscle up
7 round
50% max ub ring muscle up
1 heavy cluster
200m run
1 min rest
CLASS PLUS
In 12 min
Find 3rm split jerk (from rack)
WORKOUT OF THE DAY
COMPETITOR
7 min amrap
1 power clean 2 squat clean
10m handstand walk
weight: 100/70
for time
40 burpee box jump
20 thruster unbroken 50/35
30 down and up
CLASS
CONDITIONING
6 min amrap
6 snatch 50/35
9 push up
2 min rest
6 min emom
odd: cal bike
even: 50" plank
2 min rest
6 min amrap
6 toes to bar
9 wall ball
SCORE: 3 score differenti
EXTRA
BODY ARMOR
5 superset
6/6 bulgarian squat 30" reverse snow angel
1 min rest
MOBILITY