A. MOBILITY SNATCH

      3 Rounds

   20 seg Prone Snow engel

   20 seg Yoga Push Ups

   20 seg Inch Worm

   20 seg Bottom Squat +

   PVC Prep Snatch

B. WEIGHTLIFTING 20´

      Hang Squat Snatch

   1 x 3 reps   70%

   2 x 2 reps   80%

   3 x 1 rep   90%

C. METCON 15´CAP

      3 min ON  1 min OFF x 4 rounds

   20 Hang Power Snatch

   15 Push Press

   10 Back Squats

   Max Wall Ball 9/6

Rx 35/25

Adaptar el peso si es necesario para buscar

velocidad con la barra.

A. WARM UP

   50 Cal Machine

      30-20-10

   Sit Ups

   Partner Plank

   500m Run

B. “PARTNER WOD”

      AMRAP 30´

   10 Cal Machine (Row, Ski, Bike)

   10 One Db Snatch 22,5/15

   10 One Db Lunges

   10 Burpees over the Db

15 15 15….

20 20 20….

Every 6´ 300m Run (including 00:00)

A. WARM UP CORE WORK

      3 Rounds

   5 Inch orm

   10 One Leg Hip Thrust

   10 Sit Ups

   30 seg Plank

B. STRENGTH

      12´ Deadlift

   Built 2 Heavy Reps (dead Stop)

      EMOM 5´

   3 reps   80% 2Rm

C. METCON 20´CAP

      30 Rounds of

   5 Toes to Bar

   5 A. Kb Swing 32/20

   10 Double Unders

A. WARM UP

      4 Rounds

   10 seg Jumping Squats

   20 seg Shuttle Sprint

   10 seg Mountain Climbers

   20 seg Plank

B. BASIC STRENGTH 20´

      5 x 6 Back Squats + 3 Front Squats   65-70% B.S

C. METCON 18´CAP

      3 Round for time

   Acumular 1000/750 Kg front Squat (from floor)

   15 Box Jump over 24/20

    Acumular 1000/750 Kg STOH

   10 Strict HSPU

   300m Run

A. WARM UP

      Mobility Clean

B. WEIGHTLIFTING

      B1. 12´Built Heavy Complex

   3 Deadlift

   2 Power Clean

   1 Hang Power Clean

      B2. Barbell Cycling 8´

5 Rounds of (65% B1)

   7 Deadlift

   5 Power Clean

   3 Hang Power Clean

   1 min rest

C. PARTITIONED ANYWAY 11´CAP

   100 Wall Ball

   10 Rope Climb

   100 Hand Release Push Ups