wod

coach claudio ciolli

warm up 3 rnd nft 10 calories 10 k push up 10 c&j @20/15

3 Rounds for Time 21 Bar Facing Burpees 15 Toes-to-Bars

In the remaining time, establish: 9 rep max Clean-and-Jerk* *After the first rep, the bar never touches the ground. However, it must pass below the knee before going into the next rep. Time Cap: 10 minute

Aerobic conditioning 2' on 1'off 3 rnd calories row du/su calories bike

Calisthenics

core rnd hp 2' | 1' | 30'' t2b 20| 10|5 sit up 20| 10|5

skill human flag 10'' + 10'' tenuta frontale x3 10'' + 10'' tenuta laterale x3 inter. adv. 10'' + 10'' tuck x3 adv

tirata 3 rnd rest tra gli esercizi 40'' 6 ring pull up 6 bar pull up 6 wide pull up 6 narrow pull up 1 ninja warrior

spinta 3 rnd rest tra gli esercizi 40'' 12 push up 12 wide push up 12 diamond push up 12 archer push up