18-22 MAY
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





