A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 2´x 6´

   3 Power Snatch + 3 Hang Snatch + 3 OHS   60-70%

Rest 1´

      Every 1:30´x 4:30´

   2 Power Snatch + 2 Hang Snatch + 2 OHS   70-80%

Rest 1´

      Every 1´x 3´

   1 Power Snatch + 1 Hang Snatch + 1 OHS   80%

C. METCON 12´CAP

      10 Rounds of

   1 Snatch 80/55

   6 Box Jump 24/20

      10 Rounds of

   3 Snatch 60/34

   3 Burpees over the Bar

A. MOBILITY CLEAN & JERK

B. WEIGHTLIFTING

      Every 2´x 6´

   3 Deadlift + 3 Hang Squat Clean + 3 Jerk

Rest 1´

      Every 1:30´x 4:30´

   2 Deadlift + 2 Hang Squat Clean + 2 Jerk

Rest 1´

      Every 1´x 3´

   1 Deadlift + 1 Hang Squat Clean + 1 Jerk

C. METCON

      AMRAP 5´

2-4-6-8-10…

   Toes to Bar

   Power Clean

Rest 1´

      AMRAP 5´

2-4-6-8-10…

   STOH

   Wall Ball 9/6

Rest 1´

      AMRAP 5´

1-2-3-4-5-6…

   Power Clean

   STOH