[vc_section][vc_row][vc_column][vc_column_text]WARMUP
3 SETS @ EMPTY BB
deadlift, segment pull, high-pull
snatch from high hang, snatch no feet
muscle snatch, tall snatch
drop snatch, tall snatch
Rest btw sets 1 min
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MUSCLE SNATCH + OHS (%1RM MUSCLE SNATCH)
2+3 @50 %
2+3 @55 %
2+3 @60 %
1+2 @65 %
1+1 @70 %[/vc_column_text][vc_column_text]————————————-
SQUAT SNATCH (from block)
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%
1 x 1 @90%
1 x 1 @90%[/vc_column_text][ut_custom_shortcode][wpdatatable id=9][/ut_custom_shortcode][vc_column_text]————————————-
SNATCH PULL+ FLOATING DEADLIFT
Rest as needed btw
4+5 @113%
3+5 @118%
3+5 @123%[/vc_column_text][vc_column_text]——————————————
STRICT PRESS
5 x 5 @BUFFER 1
Rest 2min btw sets
[/vc_column_text][ut_custom_shortcode][wpdatatable id=25][/ut_custom_shortcode][vc_column_text]——————————————
2DB ROW
E.M.O.M 6
30 SEC ON/30 SEC OFF
BOX JUMP
10 SETS OF
5 REPS
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ABS
Tabata 1′ ON/1′ OFF
Plank on elbows
Hollow hold
REST 2 MIN
3 SETS OF
Ghd bench 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]