03-07 AGO
A. MOBILITY SNATCH
B. WEIGHTLIFTING
EMOM 6´
Alternating A-B 75-80%
a. 2 Power Snatch + OHS
b. 2 Squat Snatch
Rest 1´
EMOM 6´
Alternating A-B 80-85%
a. 1 Power Snatch + OHS
b. 1 Squat Snatch
C. METCON 16´CAP
3 Rounds of
400m Run
30 Toes to Bar
10 Snatches
A. WARM UP
B. STRENGTH
EMOM 8´
Min 1-3-5-7
30″ Max Strict Pull Ups 30″ Rest
Min 2-4-6-8
30″ Max Dips (Box Dips) 30″ Rest
Rest 2´
EMOM 8´
Min 1-3-5-7
5-3 Weigthed Strict Chest to Bar/Pull Ups
Min 2-4-6-8
20 Narrow Grip Push Ups
C. METCON 15´CAP
Partitioned Anyway
100/80 Cal Macine
100 Chest To Bar/Pull Ups
50m HSW
A. CLEAN MOVEMENTS
B. WEIGHTLIFTING
EMOM 6´
Alternating A-B 75-80%
a. 2 Power Clean + Front Squat
b. 2 Squat Clean
Rest 1´
EMOM 6´
Alternating A-B 80-85%
a. 1 Power Clean + Front Squat
b. 1 Squat Clean
C. METCON
Bloque 1
Min 1 18 Thruster 43/30 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 2
Min 1 15 Thruster 52/35 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 3
Min 1 12 Thruster 61/43 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 4
Min 1 9 Thruster 72/48 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
Bloque 5
Min 1 6 Thruster 83/56 Max Wall Ball
Min 2 Rest
Min 3 15 Wall Ball 9/6 Max Thruster
Min 4 Rest
TEAM OF 2 45´CAP
3´ON 1:30´OFF
Cash In
20 Burpees Sync over the Line
In the Remaining Time Complete
200 Cal Row
150 Cal Bike Erg
100 Cal Ski Erg
50 Cal Echo Bike
INSTALACIONES
