A. MOBILITY SNATCH

B. WEIGHTLIFTING

      EMOM 6´

Alternating A-B   75-80%

   a. 2 Power Snatch + OHS

   b. 2 Squat Snatch

Rest 1´

      EMOM 6´

Alternating A-B   80-85%

   a. 1 Power Snatch + OHS

   b. 1 Squat Snatch

C. METCON 16´CAP

      3 Rounds of

   400m Run

   30 Toes to Bar

   10 Snatches

A. WARM UP

B. STRENGTH

      EMOM 8´

Min 1-3-5-7

   30″ Max Strict Pull Ups   30″ Rest

Min 2-4-6-8

   30″ Max Dips (Box Dips)   30″ Rest

Rest 2´

      EMOM 8´

Min 1-3-5-7

   5-3 Weigthed Strict Chest to Bar/Pull Ups

Min 2-4-6-8

   20 Narrow Grip Push Ups

C. METCON 15´CAP

      Partitioned Anyway

   100/80 Cal Macine

   100 Chest To Bar/Pull Ups

   50m HSW