Ramp up:
3 Set
1 Segmented clean pull + 1 Segmented power clean + 1 Front squat + 1 Squat clean @50-60-70% 1RM
Recupera 1' tra le serie

Work: Ogni 2'30'' x 4 intervalli
1.) 1 Power clean + 1 Hang squat clean @80% 1RM
2.) 1 Squat clean @85% 1RM

[In 12' time cap]

FOR TIME

30 Wall ball
10+10 Kb snatch [Scaled Hang db snatch]
Recupera 1'
24 Wall ball
10+10 Kb snatch
Recupera 1'
18 Wall ball
10+10 Kb snatch
Recupera 1'
12 Wall ball
10+10 Kb snatch

Medball @6/9 kg
Kb @16/24 kg

REG:
25-20-15-10 Wall ball
KB @20/12

SC:
20-15-10-5 Wall ball
KB @16/8