A. MOBILITY SQUAT

B. STRENGTH BACK SQUAT

      CLUSTER SET

   5-4-3-2-1

30″ Rest Between Reps

2:30´Rest Between Sets

   Set 1 70%

   Set 2 72,5%

   Set 3 75%

C. METCON 20´CAP

      10-1

   Front Squat

   Pull Ups

      1-10

   STOH

   T2B

Partitioned Anyway

   55 Thrusterr

   55 Burpees over the Bar

A. WARM UP

     2 Sets of

   1´Plank Hold

   20 Shoulder Taps

   10 Ring Row

   5 Scapular Pull Ups

B. GYMNASTICS CONDITIONING

Alternating A-B

      Every 1:30 x 15´

a. 

   30″ 7-5 Strict HSPU

   30″ Max Empty Bar Biceps Curl

   30″ Rest

b.

   30″ 7-5 Strict Chin Ups

   30″ Max Push Ups

   30″ Rest

C. METCON 16´CAP

      7 Rounds of

   15 American Kb Swing 32/24

   5-3 Wall Walk

   1 Rope Climb

   1 Legless Rope Climb

30″ Rest

A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 1:30 x 15´

Alternating A-B

   a. Slow Snatch Pull + Hang Power Snatch

   b. Snatch Pull + Hang Squat Snatch

C. METCON 17´CAP

      6 Rounds of

   200m Run

   X Wall ball 9/6

   5 Snatch

R1-2: 60/40Kg  Wall Ball 15 Reps

R3-4: 70/48Kg  Wall Ball 20 Reps

R5-6: 80/55Kg  Wall Ball 25 Reps

TEAM OF 2

00:00-13:00

   500m Sync Run

   150/135/120 Cal Row

   100/90/80 Cal Echo Bike

   Max Burpees Box Jump over 24/20

Rest 1´

14:00-27:00

   500m Sync Run

   150/135/120 Cal Bike Erg

   150 Medball Box Step over 24/20

   Max Burpees Box Jump over 24/20

Rest 1´

28:00-41:00

   500m Sync Run

   150/135/120 Cal Ski Erg

   150 Medball Lunges 9/6

   Max Burpees Box Jump over 24/20

A. MOBILITY CLEAN

B. WEIGHTLIFTING

      Every 1:30´ x 10 Sets

   Slow Clean Pull + 1 Hang Power Clean

   Clean High Pull + 1 Hang Squat Clean

C. METCON

      2´ON 1´OFF x 6 Sets Alternating A-B

   a.

   15/12 Cal Bike Erg

   9 Deadlift

   7 Hang Clean

   5 Deadlift

Max Cleans

   b. 

   15/12 Cal Echo Bike

   9 Front Squat

   7 Hang Clean

   5 Front Squat

Max Cleans