A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 45″ x 6´

   Deep Power Snatch   50% Heavy set

Rest 1´

      Every 45″ x 6´

   Squat Snatch   50% Heavy Set

C. METCON 15´CAP

   500m Run

   30 Burpees over the Bar

   15 Snatches 70/48

Rest 2´

   15 Snatches

   30 Burpees over the Bar

   500m Run

A. UPPER BODY PREP

B. GYMNASTIC-STAMINA

      EMOM 20´ (Every 4´)

   30″ Strict HSPU

   30″ Rest

   30″ Max Distance HSW

   30″ Rest

   30″ Max Strict Pull Ups

   30″ Rest

   30″ Max Rope Climb

   30″ Rest

C. CONDITIONING

      3´ON 1´OFF x 4 Rounds

   15/11 Cal Row

   25-20-15-10 Burpees Facing Lines

   10-15-20-25 Toes to Bar

Max Cal Row

A. WARM UP

B. WEIGHTLIFTING

      Every 45″ x 6´

   Power Clean & Jerk   50% Heavy Set

Rest 1´

      Every 45″ x 6´

   Squat Clean & Jerk   50% Heavy Set

C. METCON 15´CAP

   30 Clean & Jerk 61/43

   90 Wall Ball 9/6

   30 Clean & Jerk 83/56

TEAM OF 2

50/45/40M Worm Walking Lunges

   45 Worm Deadlift

   15 Bar Muscle Ups

   150/135/120 Cal Ski Erg

50/45/40M Worm Walking Lunges

   30 Worm Deadlift

   30 Bar Muscle Ups

   100/85/70 Cal Ski Erg

50/45/40M Worm Walking Lunges

   15 Worm Deadlift

   45 Bar Muscle Ups

   50/42/35 Cal Ski Erg

A. MOBILITY SQUAT & SHOULDER

B. STRENGTH

      Every 2:30 x 15´

   5 Front Squat + 5 Push Press

   5 Front Squat + 5 Push Press

   3 Front Squat + 3 Push Press

   3 Front Squat + 3 Push Press

   1 Front Squat + 1 Push Press

   1 Front Squat + 1 Push Press

C. METCON 13´CAP

   15 Dual Db Thruster

   10 Shuttle Run

   15 Dual Db Thruster

   10 Shuttle Run

   15 Dual Db Thruster

   20 Box Step

   15 Dual Db Thruster

   20 Box Step

   15 Dual Db Thruster

   20 Box Step