A.MOBILITY CLEAN & JERK

B. WEIGHTLIFTING

      Every 1:30 x  8 Sets

   1 Clean Pull + 1 Hang Power Clean + 1 Front Squat +

   1 Hang Squat + 1 Jerk   75-80%

C. METCON

      Every 30″ x 2:30 (20´)

00:00-00:30

   12-10 Hang Clean & Jerk

00:30-01:00

   12-10 HSPU

01:00-01:30

   12-10 Front Squat

01:30-02:00

   4-6 Ring-Bar Muscle Ups/Pull Ups

02:00-02:30 Rest

Barbell: 43/30