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