[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
————————————-
SNATCH PUSH PRESS B.T.N. + BALANCE + OHS (%1RM SNATCH)
2+1+1 @60%
2+1+1 @75%
1+1+1 @80%
1+1+1 @85%
then
EVERY 2min x 5 sets
5 OVERHEAD SQUAT @75% (%1RM SNATCH)[/vc_column_text][vc_column_text]————————————-
FRONT SQUAT
5 SETS OF
3 reps @90%
Rest 1 MIN
10 Squat Jump
Rest btw set 3 min[/vc_column_text][ut_custom_shortcode][wpdatatable id=31][/ut_custom_shortcode][vc_column_text]——————————————
LU-RAISES
E.M.O.M 10
30 SEC ON/30 SEC OFF
——————————————
ROMANIAN DEADLIFT
4 SETS
8 REPS@MI FERMO APPENA
PERDO LA SCHIENA
Rest 1min btw
SQUAT JUMP
10 SETS OF
5 REPS
————————————-
ABS
Tabata 1′ ON/1′ OFF
Plank on elbows
Hollow hold
REST 2 MIN
————————————-
GHD HIP EXTENSION
4 SETS OF
10 REPS WEIGHTED
REST 1 MIN
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