A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 30″ x 10 Sets

   Snatch Pull + Hang Power Snatch + Snatch 60-65%

Rest 1´

      Every 1 x 5 Sets

   Snatch Pull + Hang Snatch + Snatch 70-75%

Rest 1´

      Every 1:30 x 3 Sets

   2 Snatch 80%

C. METCON 16´CAP

Bloque A

      5 Rounds of

   12 Burpees over the Bar

   5-4-3-2-1 Snatch 80/55

Bloque B

      Partitioned Anyway

   30 Bar Muscle Ups

   60 Snathes 40/30

A. WARM UP

B. GYMNASTICS-STRENGTH

      EMOM 16´

Alternating A-B

   a. 12 Seated Dual Db Shoulder Press + 2 Legless Rope Climb

   b. 10-8 Strict Pull Ups + 10-8 Dips on Boxes

C. METCON 16´CAP

      5 Dual Db Complex (1 Devil Press + 2 Box Step over)

   40 Toes to Bar

   20 Strict HSPU

      5 Dual Db Complex (1 Devil Press + 2 Box Step over)

   30 Toes to Bar

   15 Strict HSPU

      5 Dual Db Complex (1 Devil Press + 2 Box Step over)

   15 Toes to Bar

   30 Strict HSPU

      5 Dual Db Complex (1 Devil Press + 2 Box Step over)

   20 Toes to Bar

   40 Strict HSPU

A. MOBILITY CLEAN

B. WEIGHTLIFTING

      Every 30″ x 10 Sets

   Clean Pull + Hang Power Clean + Squat Clean   65-70%

Rest 1´

      Every 1´ x 5 Sets

   Clean Pull + Hang Power Clean + Squat Clean   75-80%

Rest 1´

      Every 1:30 x 3 Sets

   2 Squat Clean   80-85%

C. METCON

      INTERVALS 90″ ON 60″ OFF x 6 Sets

Alternating A-B

   a. 25 Wall Ball 9/6 Max Clean & Jerk 61/43

   b. 7 Complex (Clean + Hang Clean + Jerk) 61/43 Max Wall Ball