A. WARM UP

      3 Sets of

   30″ Wall Sit

   30″ Lunges

   30″ Plank Hold

   100m Run

B. STRENGTH

      Back Squat 1/4

5-4-3-2-1   65%

   4-3-2-1   70%

       3-2-1   75%

          2-1   80%

              1   85%

C. METCON 14´CAP

      30-20-10

   Wall Ball 9/6

   Toes to Bar

Rest 2´

      10-20-30

   Wall Ball 9/6

   Chest to Bar/Pull Ups

A. WARM UP

      2 Sets of

   10/7 Cal Ski Erg

   2 Floor Rope Climb

   2 Wall Walk

B. EMOM 20´

   Min 1 17/13 Cal Ski Erg

   Min 2 3-2 Legless Rope Climb-Rope Climb

   Min 3 10m HSW or Wall Walk

   Min 4 Rest

C. ACCESSORY WORK

     5 Sets of

Alternating

   8 Reps Bench Press   70%

   10-12 Barbell Row

A. MOBILITY SNATCH

B. WEIGHTLIFTING 20´

Acumular 7 series efectivas

   5 Seated High Box Jump + 2 Hang Snatch   80-85%

C. METCON

      3´ON 1´OFF X 5 Rounds

   18 Box Jump over 24/20

   15 Deadlift

   12 Hang Power Snatch

   9 Burpees over the Bar

Max Overhead Squat

A. WARM UP

AL TORTAZO

B. TEAM OF 3   35´CAP

      75 Sync One Kb Lunges

   Atleta A. Farmer

   Atleta B. Front Rack

   Atleta C. Over Head

      75 Sync Kb Swing

      150 Cal Row

      150 HSPU

      50 Sync One Kb Lunges

   Atleta A. Farmer

   Atleta B. Front Rack

   Atleta C. Over Head

      50 Sync Kb Swing

      100 Cal Row

      100 HSPU

      25 Sync One Kb Lunges

   Atleta A. Farmer

   Atleta B. Front Rack

   Atleta C. Over Head

      25 Sync Kb Swing

      50 Cal Row

      50 HSPU