WORKOUT OF THE WEEK 20.07.20 / 25.07.20

Lunedì 20 luglio
10 Emom alternating:
@50/60% 1rm snatch (quality!)
-3 pos power snatch
-3 pos squat snatch
Amrap 15
20 power snatch (43/30 kg)
40 du-under
20 burpees
40 du-under

Martedì 21 luglio
30 min row/bike/ski erg for distance *
*at every 6 minute mark(6/12/18/24)
2 rds of:
20 air squat
15 sit ups
10 push up hr

Mercoledì 22 luglio
Team of 2*
10 rds each pers “ygig”
“Jack”
10 push press(50/35 kg)
10 kb swing(24/16 kg)
10 box jump (60/50 cm)
*time cap 30 min

Giovedì 23 luglio
10 min build to an heavy:
Power clean+squat clean+front squat+jerk
Then:
Every 3 min * 4 rds:
10 tng power clean(50/35 kg)
15/12 cal
20 air squat

Venerdì 24 luglio
A)5 min amrap
Burpee pull up
Rest 2
B)5 min amrap
Ohs (43/30 kg)-front squat*
*every drop:5 reverse burpees
Rest 2
C)5 amrap
Burpee box jump over (60/50 cm)
Finisher :3 rds midline work

Sabato 25 luglio
3 rds
800 mt run/1k row
50 wb (9/6kg)