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Lunedì 31 Luglio 2023
PROGRAM
PRE SEASON
BARBELL & GYMNASTIC STRENGTH
18' emom
max front squat (da terra) 120/80
max wall facing handstand push up
rest
CLASS PLUS
weighted pull up
8 x 3
WORKOUT OF THE DAY
COMPETITOR
Amrap 21’:
9 power clean 90/60kg
200 m run
12 burpee bar muscle up
200 m run
15 m handstand walk 7,5+7,5m
200 m run
CLASS
0:00 - 19:00
CONDITIONING (score A)
amrap
200m run
21 double under
12 clean and push press 50/35
17:00 - 19:00
rest
19:00 - 25:00
STRENGTH (score B)
find 3RM of clean and jerk
SKILL (no score)
5 min amrap heavy clean and jerk (no score)
ENDURANCE
25 min amrap
200m run
21 double under
12 alternated dumbbell clean and push press 20/15
EXTRA
MOBILITY
AEROBIC CAPACITY & SKILL
28 min emom a bassa intensità
odd: lavoro tecnico su cross over / double cross over
even: 5 burpee
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2 round + 12 burpees mu (strict hspu)