A. MOBILITY PREP.

B. WEIGHTLIFTING

      Every 1´x 5´

   Power Clean + Hang Power Clean + Jerk   65-85%

Rest 2´

      Every 1´x 5´

   Squat Clean + Hang Squat Clean + Jerk   70-90%

C. METCON 17´CAP

      BLOQUE A

21-15-9

   Thruster

   Burpees over the Bar

Rest 1´

      BLOQUE B

15-15-15

   Front Squat

   STOH

Rest 1´

      BLOQUE C

9-15-21

   Hang Clean

   Toes to Bar

A. WARM UP

      2 Sets of

   10 Scapular Pull Ups

   10 Ring Rows

   2 Floor Rope Climb

   15 Banded Biceps Curl

B. STRENGTH-UPPER BODY 18´

      Every 30″ x 1:30´

   5 Strict Pull Ups

Rest 1:30´

      Every 30″ x 1:30´

   1 Legless Rope Climb

Rest 1:30´

C. AMRAP

R1: 3´ON 1´OFF

R2: 3´ON 1´OFF

R3: 4´ON

   24 American Kb Swing 32/24

   12 Shuttle Run 

   6 Wall Walk

   Max Muscle Ups

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1´x 5´   60-80%

   Power Snatch + Hang Power Snatch + OHS

Rest 1´

      Every 1´x 5´   65-85%

   Squat Snatch + Hang Squat Snatch + OHS

C. METCON 18´CAP

      5 Rounds of 

   3 Santch

   50 Double Unders

      5 Rounds of

   2 Snatch

   15/11 Cal Bike Erg- Echo Bike

      5 Rounds of

   1 Snatch

   100m Run