30 MAR-03 ABR
A. WARM UP
Clean Prep.
B. WEIGHTLIFTING
Every 2´x 20´
12/9 Cal Echo Bike – 14/11 Bike Erg
1 Squat Clean 50%
C. METCON 15´CAP
5 Burpees over the Bar
20 Thruster 43/30
Rest 1´
10 Burpees over the Bar
20 Thruster 43/30
Rest 1´
15 Burpees over the Bar
20 Thruster 43/30
Rest 1´
20 Burpees over the Bar
20 Thruster 43/30
Rest 1´
25 Burpees over the Bar
20 Thruster 43/30
Rest 1´
A. WARM UP
Tabata
Inch Work
Mountain Climbers
Hollow Hold
Arch Hold
B. METCON 1 15´ CAP
5 Deadlift 140/100 70%
5 Wall Walks
4-4
3-3
2-2
1-1
Rest 1´
4-4/3-3/2-2/1-1
Rest 45″
3-3/2-2/1-1
Rest 30″
2-2/1-1
Rest 15″
1-1
C. METCON 2 10´CAP
Partitioned Anyway
120 Toes to Bar
80 Kb Swing 32/24
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Every 2´x 18´
45 Double Unders
Set 1-2-3: 3 Hang Snatch
Set 4-5-6: 2 Hang Snatch
Set 7-8-9: 1 Hang Snatch
C. METCON 11´CAP
300m Run
20 Snatches 52/35
10 Bar Muscle Ups
Rest 1´
10 Bar Muscle Ups
20 Snatches 52/35
300m Run
INSTALACIONES
