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

TEAM´S CONDITIONING

      AMRAP 20´

1000m Row

   45 Burpees Sync over the Row

   750m Row

   30 Burpees Sync over the Row

   500m Row

   20 Burpees Sync over the Row

   250m Row

   10 Burpees Sync over the Row

Max Cal Row

      AMRAP 20´

2000M Bike Erg

   500m Run Sync

   1500M Bike Erg

   400m Run Sync

   1000M Bike Erg

   300m Run Sync

   500M Bike Erg

   200m Run Sync

Max Cal Bike Erg