A. MOBILITY AND TECHNIQUE

B. WEIGHTLIFTING

      EMOM 8´

   Power Clean + Front Squat + Jerk   50-85%

Rest 1´

      EMOM 8´

   Squat Clean & Jerk 60-90%

C. METCON 20´CAP

      EMOM 20´

Min 1

   3 Box Jump over 24/20

   3 HSPU

Min 2

   3 Clean & Jerk 102/70

Every set + 1 Box Jump + 1 HSPU

A. TEST MOVEMENTES

B. UPPER BODY STRENGTH 20´CAP

      5 Rounds for Quality

   5-3 Weight Strict Pull Ups

   15 Banded Pull over

      5 Rounds of

   16 Gorilla Row (8-8)

   15-20 Banded Triceps Extension

C. METCON 15´CAP

      50 A. Kb Swing 32/20

6-9-12-9-6

   Bar Muscle Ups

60-90-120-90-60

   Double Unders

      50 A. Kb Swing 32/20

A. WARM UP

      2 Sets of

   10 Floor Hamstring Curl

   10m Walking Lunges

   10m Death March

   100m Run

B. ACCESORY-STRENGTH

      5 Super Set of

   10m Dual Db Walking Lunges

   12 Dual Db Leg Extend Deadlift

   15-20 Banded Hamstring Curl

Rest 1:30-2´

C. METCON 17´CAP

   40/32 Cal Row

   30 Dual Db Deadlift

   20 Toes to Bar

   10 Burpees over the Dumbell

   25/20 Cal Row

   25 Dual Db Deadlift

   25 Toes to Bar

   25 Burpees over the Dumbell

   10/8 Cal Row

   20 Dual Db Deadlift

   30 Toes to Bar

   40 Burpees over the Dumbell