[vc_section][vc_row][vc_column][vc_column_text]WARMUP
3 SETS @ EMPTY BB
deadlift, segment pull
clean power position, clean no feet
muscle clean, tall clean, power clean
Rest btw sets 1 min
————————————-
MUSCLE CLEAN FROM THE HIP
3 x 5 REPS @EMPTY BB
MUSCLE CLEAN
3 x 3 START @30% OF 1 RM
EVERY 2min X 5 SETS
3 POWER CLEAN @40%-50% OF 1RM[/vc_column_text][vc_column_text]————————————-
E.M.O.M.10
SQUAT CLEAN
1 SQUAT CLEAN START @60% OF 1RM
CLIMBING WEIGHT[/vc_column_text][ut_custom_shortcode][wpdatatable id=29][/ut_custom_shortcode][vc_column_text]————————————-
EVERY 3min x 5 SETS
HIGH PULL FROM BLOCK (OR FROM HANG)
5/5/3/3/2 START @100% OF 1RM
————————————-
EVERY 3min x 5 SETS
SNATCH DEADLIFT
5/5/3/3/2 START @100% OF 1RM[/vc_column_text][vc_column_text]SEATED BOX JUMP
6 SETS OF
5 REPS
https://www.catalystathletics.com/exercise/552/Seated-Box-Jump/
——————————————
ABS
Tabata 30″ ON/30″ OFF
flutter kicks 50 reps
Plank on elbows
REST 2 MIN
3 SETS OF
Ab mat sit-up 15 reps
Reverse crunch
REST 60 SEC
REST 2 MIN BTW
[/vc_column_text][vc_row_inner][vc_column_inner width=”1/3″][ut_btn button_add_icon=”yes” button_icon_type=”fontawesome” button_icon_size=”20″ button_particle=”yes” button_particle_effect_direction=”right” button_size=”bklyn-btn-large” button_fluid=”yes” button_border_radius=”13″ button_custom_border=”yes” font_weight=”” button_text=”AREA RISERVATA” button_icon=”fa fa-sign-in” button_text_color=”#ff2d55″ button_text_color_hover=”#000000″ button_particle_effect_color=”#d8ff3a” button_link=”url:https%3A%2F%2Fwww.wl-training.com%2Fportal%2Fportal-hub%2F|title:AREA%20RISERVATA||” button_border_color=”#ff2d55″][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][/vc_section]