06-10 May
A. MOBILITY CLEAN & JERK
B. WEIGHTLIFTING
Every 1´x 8´
10″ + 10″ + 10″
12´Built 3 Rm Clean & Jerk
C. EVENTO 1 30´CAP
5 Rounds of
800m Run
10 Clean & Jerk 84/56
A. WARM UP
2 Rounds of
5 Scapular Pull Ups
10 Ring Rows
30″ Plank Hold
10 Knee Push Ups
B. STRENGTH PUSH & PULL
Every 4´x 16´
5-4-3-2-1
Strict Pull Ups
15-12-9-6-3
Push Ups
In the remaining time to 3´Max V-Ups
C. EVENTO 3 16´CAP
7 Rounds for time
10 Cal Echo Bike
1 Legless Rope Climb
10 Box Jump 30/24″
1 Legless Rope Climb
A. WARM UP
3 Sets of
20″ Wall Sit
3 Broad Jumps
10 Tempo Squat
15 Sit Ups
B. STRENGTH
Every 2´x 12´
3 Reps Front Squat 60% Heavy Triples
C. EVENTO 2 18´CAP
5 Rounds of
100 Double Unders
20 Toes to Bar
10 Front Squats 102/70
EVENT 4 & 6 35´CAP
A. 400m Row
B. 400m Row
60m HSW 10 x 6 (Relay)
A. 600m Row
B. 600m Row
72m HSW 12 x 6 (Relay)
A. 800m Row
B. 800m Row
36m HSW 6 x 6 (Relay)
Directly Into
A. 30/20 Cal Echo Bike
B. 30/20 Cal Echo Bike
30 Muscle Ups
36m Dual Db Walking Lunges 6 x 6
A. MOBILITY SNATCH
B. EVENT 5
0-2 10 Squat Snatch 50%
2-4 8 Squat Snatch 60%
4-6 6 Squat Snatch 70%
6-8 4 Squat Snatch 80%
8-11 2 Squat Snatch 90%
C. METCON 15´CAP
5 Rounds of
10 Db Snatches (R)
20 Wall ball
10 Db Snatches (L)
10 Wall Ball 12/9
1´Rest
Db: 30/20
INSTALACIONES
