A. MOBILITY & CLEAN PREP

B. WEIGHTLIFTING

00:00-05:00

      Every 30″ x 10 Sets

   Pause 3 Position Clean

   Front Squat

05:00-10:00

      1 Heavy Set of

   Hang Squat Clean + Front Squat

C. METCON 12´CAP

   15 Toes to Bar

   30 Deadlift

   45 Front Squat

Rest 1´

   15 Front Squat

   30 Deadlift

   45 Toes to Bar

A. WARM UP

   Mobility & Worm Prep

B. TEAM OF 2   33´ CAP

      9 Rounds of

   10 Worm Lunges (MF 8 – FF 6)

   20 HSPU 

      7 Rounds of

   10 Worm Push Press (8-6)

   20/17/15 Cal Bike Erg

      5 Rounds of

   10 Worm Thruster (8-6)

   10 Burpees over the Worm

A. WARM UP

      2 sets of

   1´Wall Sit

   10m Monster Walk

   10/7 Cal Machine

B. METCON 20´

      Back Squat

   Set 1: 3 Reps   75%

   Set 2: 2 Reps   80%

   Set 3: 1 Reps   85%

   Set 4: 3 Reps   80%

   Set 5: 2 Reps   85%

   Set 6: 5 Reps   90%

C. METCON 17´

      4 Rounds of

   500/450m Ski Erg-Row

   30-25-20-15 Chest to Bar/Pull Ups

   20 One Db Hang Clean & Jerk 30/20