A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:15 x 10 sets

   8 Box Jump 24/20

   1 Snatch

      50% Heavy Set

C. METCON 

Event 1 Quarterfinals

      4 Rounds of

   1 min of Snatches 61/38

   1 min of Rowing for Calories

   1 min of Dumbell Box Set-Ups

   1 Rest

A. WARM UP

      3 Rounds of

   20″ Plank Hold

   20″ WallSit

      3 Rounds 

   10 Air Squat

   10 Push Ups

B. STRENGTH

      EMOM 12´

Even

      Back Squat

   5-5-3-3-1-1   70-90%

Odd

      Shoulder Press

   10-10-8-8-4-4   70-90%

C. METCON 20´

Event 2 Quarterfinals

      3 Rounds of

   50 Wall Ball

   50 lateral Burpees Box Jump over 24/20

A. WARM UP

   Ascending Weight Barbell

   Between Set 5 V-Ups

B. STRENGTH

      EMOM 12´

Even

      Bench Press

   5-5-3-3-1-1   70-90%

Odd

   20 V-Ups or 20 GHD Sit Ups

C. METCON 15´CAP

Event 3 Quarterfinals

      3 Rounds of

   10 HSPU

   20 Toes to Bar

      2 Rounds of

   10 Strict HSPU

   5 Rope Climbs

      1 Round of

   10 Wall Facing HSPU

   20 Ring Muscle Ups

TEAM OF 3 «WORM DAY»