A. MOBILITY SNATCH

B. WEIGHTLIFTING 20´

      Every 20″ x 3´

   1 Snatch High Pull + Hang Power Snatch + OHS   50%

Rest 1´

Every 30″ x 3´

   1 Snatch High Pull + Hang Power Snatch + OHS   60%

Rest 1´

Every 45″ x 3´

   1 Snatch High Pull + Hang Squat Snatch + OHS   70%

Rest 1´

Every 1´ x 3´

   1 Snatch High Pull + Hang Squat Snatch   80-85%

C. METCON

      Every 3´x 15´

   16/12 Cal Echo Bike-Bike Erg

   10 Snatches 61/43

   Max Burpees over the Bar

A. WARM UP

      2 Sets of

   15 Ring Rows

   5 Scapular Pull Ups

   10 Good Morning

   15 Sit Ups

B. STRENGTH

      Every 2´x 12´

Round 1

   10 Sandbag Clean 68/45

   Max Strict Pull Ups

Round 2

   8 Sandbag Clean + 2 Squats

   Max Strict Pull Ups

Round 3

   6 Sandbag Clean + 4 Squats

   Max Strict Pull Ups

Round 4

   4 Sandbag Clean + 6 Squats

   Max Strict Pull Ups

Round 5

   2 Sandbag Clean + 8 Squats

   Max Strict Pull Ups

Round 6

   10 Sandbag Squats

   Max Strict Pull Ups

C. METCON 15´CAP

10-9-8-7-6-5-4-3-2-1

   Dual Devil Press 2 x 22,5/15

1-2-3-4-5-6-7-8-9-10

   Bar Muscle Ups

A. MOBILITY CLEAN & JERK

B. WEIGHTLIFTING

      Every 15″ x 3´

   1 Squat Clean + 1 Thruster   45-50%

1´Rest

      Every 30″ x 3´

   1 Squat Clean + 1 Front Squat + 1 Jerk   60%

1´Rest

      Every 45″ x 3´

   1 Squat Clean + 1 Front Squat + 1 Jerk   70%

1´Rest

      Every 30″ x 3´

   1 Squat Clean & Jerk   85%

C. METCON 14´CAP

   30  Clean & Jerk 60/40

   50 One Db Box Step 22,5/15

   20  Clean & Jerk 80/55

   50 One Db Box Step 22,5/15

   10  Clean & Jerk 100/70