
12-16 MAY
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