A. MOBILITY SNATCH

B. WEIGHTLIFTING

      Every 45″ x 6´

   Deep Power Snatch   50% Heavy set

Rest 1´

      Every 45″ x 6´

   Squat Snatch   50% Heavy Set

C. METCON 15´CAP

   500m Run

   30 Burpees over the Bar

   15 Snatches 70/48

Rest 2´

   15 Snatches

   30 Burpees over the Bar

   500m Run

A. UPPER BODY PREP

B. GYMNASTIC-STAMINA

      EMOM 20´ (Every 4´)

   30″ Strict HSPU

   30″ Rest

   30″ Max Distance HSW

   30″ Rest

   30″ Max Strict Pull Ups

   30″ Rest

   30″ Max Rope Climb

   30″ Rest

C. CONDITIONING

      3´ON 1´OFF x 4 Rounds

   15/11 Cal Row

   25-20-15-10 Burpees Facing Lines

   10-15-20-25 Toes to Bar

Max Cal Row

A. WARM UP

B. WEIGHTLIFTING

      Every 45″ x 6´

   Power Clean & Jerk   50% Heavy Set

Rest 1´

      Every 45″ x 6´

   Squat Clean & Jerk   50% Heavy Set

C. METCON 15´CAP

   30 Clean & Jerk 61/43

   90 Wall Ball 9/6

   30 Clean & Jerk 83/56

TEAM OF 2

50/45/40M Worm Walking Lunges

   45 Worm Deadlift

   15 Bar Muscle Ups

   150/135/120 Cal Ski Erg

50/45/40M Worm Walking Lunges

   30 Worm Deadlift

   30 Bar Muscle Ups

   100/85/70 Cal Ski Erg

50/45/40M Worm Walking Lunges

   15 Worm Deadlift

   45 Bar Muscle Ups

   50/42/35 Cal Ski Erg