A. MOBILITY AND TECHNIQUE

B. WEIGHTLIFTING

      Every 1:30 x 3 Sets

   3 Front Squat + 3 Push Press

   3 Front Squat + 2 Push Press

   3 Front Squat + 1 Push Press

      Every 1:30 x 3 Sets

   2 Front Squat + 3 Push Jerk

   2 Front Squat + 2 Push Jerk

   2 Front Squat + 1 Push Jerk

      Every 1:30 x 3 Sets

   1 Front Squat +  Split Jerk

   1 Front Squat +  Split Jerk

   1 Front Squat +  Split Jerk

C. METCON 19´CAP

      50 Wall Ball

   50 Medball Box Step over

      50 Wall Ball

   50/40 Cal Bike Erg

      50 Wall Ball

   50 Box Jump over

      50 Wall Ball