25 - 29 MAGGIO 2020

FORZA
Deadlift: 10’ x 3 RM

CONDITIONING
4/12’
200 mt Run
20 Kb Swing (16-24)
20 D.U.

FORZA
Bench Press: 10’ x 3 RM

CONDITIONING
Time cap 12’

1 to 10 Hang Power Clean (25-40)
10 to 1 Burpees over the bar

FORZA
Clean: 10’ x 3 RM

CONDITIONING
AMRAP 12’
4 Push up
6 Deadlift (25-40)
4 Wall Ball (6-9)
6 Box Jump (50-60)

FORZA
Pull Up: 1RM + 4 x 50%RM/1’

CONDITIONING
FOR TIME
1000 Mt Row
100 Sit up
100 Air Squat

FORZA
Shoulder Press: 10’ x 3RM

CONDITIONING

E.M.O.M. 16'
Min 1: 10 Kb American Swing (16-24)
Min 2: 6/8 Cal Row
Min 3: 8 Stand up
Min 4: Rest