
30 Ene-03 Feb
A. WARM UP
2 Rounds of
20″ Wall Sit
10″ Wall Sit One Leg (Right)
10″ Wall Sit One Leg (Left)
10 Air Squats
10 One Leg Hip Thrust (each)
B. STRENGTH BACK SQUAT
2 X 5 70%
2 X 3 80%
1-1-1 (Heavy Rep)
C. OPEN 17.5 15´CAP
10 Rounds of
9 Thruster 43/30
35 Double Unders
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Every 1:30 x 15
7-10 Strict HSPU
1 Snatch
C. OPEN 19.5 15´CAP
3 Rounds of
10 Snatches
12 Bar Facing Burpees
3´Rest
3 Rounds of
10 Bar Muscle Ups
12 Bar Facing Burpees
Rx: 43/30
Scaled: 30/20
A. WARM UP
Clean & Jerk
Mobility
B. OPEN 11.3
AMRAP 5´
Max Reps Of
Squat Clean & Jerk 75/52
– Directly 7´-
Built Heavy Rep Clean & Jerk
C. OPEN 13.2
AMRAP 10´
5 STOH
10 Deadlift 52/35
15 Box Jump