A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:30 x 9 Sets

Set 1-2-3

   3 Complex (Power Snatch + Hang Snatch)   60-70%

Set 4-5-6

   2 Complex (Power Snatch + Hang Snatch)   70-80%

Set 7-8-9

   1 Complex (Power Snatch + Hang Snatch)   +80%

C. METCON 17´CAP

      5 Rounds of

   25-20-15-10-5 Snatches

   30 Wall Ball

R1: 50/35   50%

R2: 60/43   60%

R3: 70/48   70%

R4: 80/55   80%

R5: 90/60   85%

A. WARM UP

   Bring Sally Up Challenge-Squat

B. STRENGTH BACK SQUAT

      3 Sets of

   8 Reps   70-75%

30″ Rest

   4 Reps   75-80%

1´Rest

   2 Reps   80-85%

Rest 1:1

C. METCON (I GO YOU GO)

      Every 2´x 20´

   20/17/15 Cal Row

Complete in the remaining time:

   80 Burpees Sync over the Row

   80 Toes to Bar Sync

A. WARM UP

   Mobility Shoulder – Split Jerk Technique

B. WEIGHTLIFTING

      10´Stablish Heavy Rep of

   Split Jerk (from floor)

      10-20´

Every 2´x 5 Sets

   2 Split Jerk   85-90%

C. METCON 14´CAP

   50 Strict HSPU

   50m One Db Walking Lunges (overhead) 22,5/15

   50 HSPU