03-07 AGO
A. MOBILITY SNATCH
B. WEIGHTLIFTING
EMOM 6´
Alternating A-B 75-80%
a. 2 Power Snatch + OHS
b. 2 Squat Snatch
Rest 1´
EMOM 6´
Alternating A-B 80-85%
a. 1 Power Snatch + OHS
b. 1 Squat Snatch
C. METCON 16´CAP
3 Rounds of
400m Run
30 Toes to Bar
10 Snatches
A. WARM UP
B. STRENGTH
EMOM 8´
Min 1-3-5-7
30″ Max Strict Pull Ups 30″ Rest
Min 2-4-6-8
30″ Max Dips (Box Dips) 30″ Rest
Rest 2´
EMOM 8´
Min 1-3-5-7
5-3 Weigthed Strict Chest to Bar/Pull Ups
Min 2-4-6-8
20 Narrow Grip Push Ups
C. METCON 15´CAP
Partitioned Anyway
100/80 Cal Macine
100 Chest To Bar/Pull Ups
50m HSW
A. CLEAN MOVEMENTS
B. WEIGHTLIFTING
EMOM 6´
Alternating A-B 75-80%
a. 2 Power Clean + Front Squat
b. 2 Squat Clean
Rest 1´
EMOM 6´
Alternating A-B 80-85%
a. 1 Power Clean + Front Squat
b. 1 Squat Clean
C. METCON
Bloque 1
Min 1 18 Thruster 43/30 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 2
Min 1 15 Thruster 52/35 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 3
Min 1 12 Thruster 61/43 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 4
Min 1 9 Thruster 72/48 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 5
Min 1 6 Thruster 83/56 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
TEAM OF 2 45´CAP
3´ON 1:30´OFF
Cash In
20 Burpees Sync over the Line
In the Remaining Time Complete
200 Cal Row
150 Cal Bike Erg
100 Cal Ski Erg
50 Cal Echo Bike
A. WARM UP
B. EMOM 16´
Alternating A-B
a. 3 Push Press 50% RIR 2
b. 1 Rope Climb + 1 Legless Rope Climb
C. METCON 15´CAP
5 Rounds of
6 Dual Db Hang Snatches 22,5/15
5m Dual Db over Head Lunges
9-6 Bar Muscle Ups
10m Dual Db Lunges Carry
1´Rest
INSTALACIONES
