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Mercoledì 10 Gennaio 2024
PROGRAM
PRE SEASON
STAMINA
Front Squat
Test: Trova un 20rm tecnico
SPORT SPECIFIC WORK
every 3:00 x 4
afap
1 legless rope climb
5 hang power clean 70% 1rm power clean
CLASS PLUS
Power snatch
5 x 3 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
12 thruster 40/30kg
12 bar facing burpee
1 rope climb
CLASS
STRENGTH & GYMNASTIC
In 15 min
8 round
1 deadlift 90%
1-3 bar/ring muscle up
CONDITIONING
amrap 6'
9 deadlift 80/55
7 walking push up
ENDURANCE
For time
8 round
500m row
15 sumo deadlift high pull 24/16
9 walking push up
EXTRA
MOBILITY
BODY ARMOR
reverse V fly
5 x 10
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10’30