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Venerdì 9 Febbraio 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Jerk da rack
every 1:30 x 5
1 jerk from 85% to 95%
10 pull up
directly into...
In 6 min
500m row
nel tempo rimanente trovare 1rm jerk
CLASS PLUS
10' emom
max ghd sit up
WORKOUT OF THE DAY
COMPETITOR
amrap 13’
12 shoulder to overhead 50/35kg
12 lateral burpee
12 hang power clean 50/35kg
12 bar facing burpee
CLASS
STRENGTH
In 12 min
find highest box jump
(valido anche con partenza in movimento)
CONDITIONING
12 min amrap
15m bear crawling 20/15kg (blocchi da 5m)
14 american swing 32/24
ENDURANCE
30 min amrap
12/9 cal air bike
12 hang dumbbell snatch 20/15
10 box jump
EXTRA
MOBILITY
BODY ARMOR
4 x 10 dumbbell shrug
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4 rd - 12