29 JUN - 03 JUL
A. MOBILITY SNATCH
B. BARBELL CYCLING
Every 2:30´x 17:30
R1: 7 Power Snatch + 1 Squat Snatch 55%
R2: 6 Power Snatch + 2 Squat Snatch 60%
R3: 5 Power Snatch + 3 Squat Snatch 65%
R4: 4 Power Snatch + 4 Squat Snatch 70%
R5: 3 Power Snatch + 5 Squat Snatch 75%
R6: 2 Power Snatch + 6 Squat Snatch 80%
R7: 1 Power Snatch + 7 Squat Snatch 85%
C. METCON
EMOM 20´
Alternating A-B
a. 15 Overhead Squat 35/25
b. 2 Burpees over the Bar (+2 resps)
A. UPPER BODY STRENGTH
5 Sets of
1 Strict Pull Ups
5″ Hang Position
2 Strict Pull Ups
5″ Hang Position
3 Strict Pull Ups
5″ Hang Position
4 Strict Pull Ups
5″ Hang Position
…
Max UB
Rest 1´
1 Strict HSPU
5″ Hand Hold Position
2 Strict HSPU
5″ Hand Hold Position
3 Strict HSPU
5″ Hand Hold Position
…
Max UB
B. METCON
5m HSW
15/11 Cal Ski Erg
10m HSW 2 x 5m
20/15 Cal Ski Erg
15m HSW 3 x 5m
Rest 1´
5m HSW
15 Toes to Bar
10m HSW 2 x 5m
30 Toes to Bar
15m HSW 3 x 5m
Rest 1´
5m HSW
7 Bar Muscle Ups
10m HSW 2 x 5m
14 Bar Muscle Ups
15m HSW 3 x 5m
A. WARM UP
B. BARBELL CYCLING
Every 2:30 x 17:30
R1: 7 Power Clean + 1 Squat Clean 50%
R2: 6 Power Clean + 2 Squat Clean 55%
R3: 5 Power Clean + 3 Squat Clean 60%
R4: 4 Power Clean + 4 Squat Clean 65%
R5: 3 Power Clean + 5 Squat Clean 70%
R6: 2 Power Clean + 6 Squat Clean 75%
R7: 1 Power Clean + 7 Squat Clean 80%
C. METCON 16´
Cash In: 50 Wall Ball 9/6
10-8-6-4-2
Clean 100/70
90-75-60-45-30
Double Unders
Cash Out: 50 Wall Ball 9/6
INSTALACIONES
