27-30 ABR
A. MOBILITY CLEAN & JERK
B. WEIGHTLIFTING
00:00-16:00
Every 30″ x 6´ 70% (Alternating)
– Power Clean + Front Squat + STOH
– Squat Clean + STOH
Every 45″ x 6´ 80% (Alternating)
– Power Clean + Front Squat + STOH
– Squat Clean + STOH
Every 1´ x 4´ 85-90% (Alternating)
– Power Clean + Front Squat + STOH
– Squat Clean + STOH
C. METCON 13´CAP
50 Deadlift
30 Burpees over the Barbell
50 Hang Power Clean
20 Burpees over the Barbell
50 STOH
10 Burpees over the Barbell
50 Front Squat
A. WARM UP
2 Sets of
10 Ring Rows
5 Scapular Pull Ups
10 Hand Inch Work
10 Back Extension
B. STRENGTH & SKILL
Alternating A-B
A
6 Sets of
Set 1: 5 Weighted Strict Pull Ups RIR 1-2
Set 2: 3 Weighted Strict Pull Ups RIR 1-2
Set 3: 1 Weighted Strict Pull Ups RIR 1-2
Set 4: 5 Weighted Strict Pull Ups RIR 0
Set 5: 3 Weighted Strict Pull Ups RIR 0
Set 6: 1 Weighted Strict Pull Ups RIR 0
B
Skill: Handstand Walk
C. METCON 14´CAP
Partitioned Anyway
80/70/60 Cal Row
40 Ring Muscle Ups or 40 Bar Muscle Ups o 80 Pull Ups
20 Wall Walks
A. MOBILITY SNATCH
B. WEIGHTLIFTING
00:00-16:00
Every 30″ x 6´ 70% (Alternating)
– Power Snatch + OHS
– Squat Snatch
Every 45″ x 6´ 80% (Alternating)
– Power Snatch + OHS
– Squat Snatch
Every 1´ x 4´ 85-90% (Alternating)
– Power Snatch + OHS
– Squat Snatch
C. METCON 16´CAP
5 Rounds of
21 Db Snatch 30/20
12 Shuttle Run
21 Toes to Bar
12 Shuttle Run
A. WARM UP
2 Rounds
20″ Skipping
20″ Mountain Climbers
20″ Plank
20″ Jumping Jacks
20″ Burpees
20″ Knee Up
20″ Rest
B. TEAM OF 2 CONDITIONING 45´CAP
800m Run (Both)
100/85/70 Cal Bike Erg Max
800m Run
100/85/70 Cal Echo Bike
500m Run
100/85/70 Cal Row
500m Run (Both)
100/85/70 Cal Ski Erg
300m Run (Both)
100 Burpees to Target
300m Run
300 Double Unders
INSTALACIONES
