
05-09 Jun
A. MOBILITY SNATCH
2 Sets of
40″ Wall Sit
6m Lunges Hip Rotation
6m Inch Worm
12m Broad Jump
B. BARBELL CYCLING
12´Cap B1 + B2
B1. 30Squat Snatch 70/45 (For Time 6´)
B2. Inthe remaining Time
Heavy Rep of Snatch
C. METCON 15´CAP
3 Rounds of
12-9-6-3
Wall Ball 9/6
Box Jump 24/20
Toes to Bar
Rest 90″
A. WARM UP
3 Sets of
10 Scapular Push Ups
15 Banded Press
15 Banded Face Pull
B. UPPER BODY STRENGTH 20´
5 Sets of
20″ Handstand Hold
3-5 Strict HSPU
Max HSPU
Rest as needed
Then
20-30 Strict HSPU (Acumular)
C. METCON 16´CAP
500m Run
6-9-12-9-6
Bar Muscle Up
60-90-120-90-60
Double Unders
A. MOBILITY CLEAN
3 Sets of
5 Good Morning
5 Front Squat
5 Shoulder Press
B. BARBELL CYCLING
12´CAP B1+B2
B1. 30 Cluster for time 6´Cap 70/45
B2. In the remaining time
Heavy rep of Cluster
C. METCON 13´CAP
50 Thruster 45/30
50 Burpees over the Bar
25 Thruster 60/40
25 Burpees Pull Ups
“TEAM OF 2” 40´CAP
A. Vengan con el equipito hecho de casa
B. Calienten las lumbares
C. 2 ROUNDS OF
2000m Echo Bike
12 Sandbag over the Yoke 150/100
1000m Row
10 Sandbag over the Yoke
1000m Ski Erg
8 SandBag over the Yoke
2000m Bike Erg
6 Sandbag over the Yoke
A. WARM UP
2-3 Sets of
5 Scapullar Pull Ups
15 banded Biceps Curl
15 Banded Face Pull
B. UPPER BODY-PULL STRENGTH 20´
5 Sets of
20″ Handstand Hold
3-5 Strict Pull Ups
Max Pull Ups
Rest as needed
Then
Acumular 20-30 Strict Chin Ups
C. EMOM 17´(3 rounds)
24/17 Cal Row
15 A. Kb Swing 24/16
Rest
30 A. Kb Swing 24/16
15/10 Cal Row
Rest