A. MOBILITY CLEAN & JERK

B. WEIGHTLIFTING

      Every 1:30 x 15´

   10/7 Cal Echo Bike-Bike Erg

   10″ Rest

   2 Power Clean + 1 Jerk   70-80%

C. METCON 14´CAP

      3 Rounds of

   10 Clean

   10 Shoulder to Overhead

   10 Clean & Jerk

      Rest 1´

R1: 70/45

R2: 80/55

R3: 90/65

A. WARM UP

      2 Sets of

   1´Plank Hold

   20 Shoulder Taps

   10 Push Ups

   10m Walking Lunges

B. STRENGTH

      EMOM 16´ (Every 2´Alternating A-B)

   a. 20 Dual Db Suitcase Déficit Reverse Lunge

   b. Complex

   3 Wall Walk

   3 Strict Wall Facing HSPU

   2 Wall Walk

   3 Strict Wall Facing HSPU

   1 Wall Walk

   3 Strict Wall Facing HSPU

C. METCON «LOMO» 15´CAP

      5 Rounds of

   18 Dual Db Deadlift 2×22,5/15

   18 Toes to Bar

   9 Dual Db Devil Press

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:30 x 10 Sets

   6 High Box Jump

   1 Snatch + 1 Hang Snatch   50% Heavy Set

C. METCON 15´CAP

      6 Rounds of

Rounds 1 y 4

   5 Power Snatch

   10 Overhead Squat

   15 Burpees over the Bar

Rounds 2 y 5

   5 Burpees over the Bar

   10 Snatch

   15 Overhead Squat

Rounds 3 y 6

   5 Overhead Squat

   10 Burpees over the Bar

   15 Snatches

1´Rest Between Rounds