27-31 JUL
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Every 2´x 6´
3 Power Snatch + 3 Hang Snatch + 3 OHS 60-70%
Rest 1´
Every 1:30´x 4:30´
2 Power Snatch + 2 Hang Snatch + 2 OHS 70-80%
Rest 1´
Every 1´x 3´
1 Power Snatch + 1 Hang Snatch + 1 OHS 80%
C. METCON 12´CAP
10 Rounds of
1 Snatch 80/55
6 Box Jump 24/20
10 Rounds of
3 Snatch 60/34
3 Burpees over the Bar
A. MOBILITY CLEAN & JERK
B. WEIGHTLIFTING
Every 2´x 6´
3 Deadlift + 3 Hang Squat Clean + 3 Jerk
Rest 1´
Every 1:30´x 4:30´
2 Deadlift + 2 Hang Squat Clean + 2 Jerk
Rest 1´
Every 1´x 3´
1 Deadlift + 1 Hang Squat Clean + 1 Jerk
C. METCON
AMRAP 5´
2-4-6-8-10…
Toes to Bar
Power Clean
Rest 1´
AMRAP 5´
2-4-6-8-10…
STOH
Wall Ball 9/6
Rest 1´
AMRAP 5´
1-2-3-4-5-6…
Power Clean
STOH
TEAM OF 2 45´CAP
1000m Bike Erg
60 Shuttel Run
2000m Bike Erg
40 Shuttle High Box Jump
3000m Bike Erg
20 Shuttle Burpee Box Jump over
500m Ski Erg
60 Shuttel Run
1000m Bike Erg
40 Shuttle High Box Jump
1500m Bike Erg
20 Shuttle Burpee Box Jump over
500m Row
60 Shuttel Run
1000m Row
40 Shuttle High Box Jump
1500m Row
20 Shuttle Burpee Box Jump over
A. WARM UP
B. STRENGTH
Every 1:30 x 5 Sets
Alternating A-B
a. 4 Back Squat 75-85%
b. 4 Deadlift 75-85%
C. METCON 15´CAP
5 Rounds of
6 Dual Db Devil Press
12 Dual Db Squat
15 Chest to Bar/Pull Ups
1´Rest
INSTALACIONES
