A. MOBILITY CLEAN

B. WEIGHTLIFTING

      EMOM 12´

   Power Clean + Squat Clean   60-100%

C. METCON 

   30 Clean 100/70

      2:15´ON 45″ OFF x 15´

   20/15/10 Pull Ups

   12 Burpees over the Bar

In the Remaining Time

   Max Clean 102/70

A.WARM UP

      3 Rounds

   20″ Shoulder Taps

   20″ Plank Arm Extend

   20″ Inch Worm

   30″ Rest

B. STRENGTH

      Every 2´x 14´

   10-7 Strict HSPU

   40m Sandbag Carry 70/45

C. METCON 11´

   45 Toes to Bar

   30m HSW (12 WW)

   30 Toes to Bar

   20m HSW (9 WW)

   15 Toes to Bar

   10m HSW (3 WW)

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      EMOM 12´

   Power Snatch + Squat Snatch   60-100%

C. METCON 16´CAP

      10 Rounds of

   10 Alternating Lunges

   1 Snatch 80/55

      10 Rounds of

   8 Box step 24/20

   1 Snatch 80/55

      10 Rounds of

   6 Box Jump 24/20

   1 Snatch 80/55