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Martedì 2 Gennaio 2023
PROGRAM
PRE SEASON
STRENGTH STAMINA
4 round
45" on, 1'30" off
amrap back squat 90/60
4 round
45" on, 1'30" off
amrap dumbbell hang snatch 2x22,5/2x15
4 round
45" on, 1'30" off
amrap dumbbell hang clean 2x22,5/2x15
CLASS PLUS
Snatch pull stop 1” below 1”above knee
3 x 3 110% snatch
WORKOUT OF THE DAY
COMPETITOR
20’ amrap:
30/24 cal row
15 clean & jerk 60/40kg
30/24 cal bike
15 snatch 60/40kg
CLASS
STRENGTH
In 15 min
8 round
5-5-4-4-3-3-2-2 squat snatch (buffer 1)
8-4 strict ring dip
SKILL
In 15 min
8 round
3 high pull
3 hang power snatch
3 overhead squat
8 box/bench dip
CONDITIONING
For time:
30 lateral burpee
30 snatch grip thruster btn 40/30
Time cap: 6 min
EXTRA
MOBILITY
STRENGTH
Snatch pull stop 1” below 1”above knee
3 x 3 110% snatch
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