Planificación General

Warm Up
2 Rounds:
3 Reps of:
Snatch Deadlift / Snatch Pull / Muscle Snatch
Hang Power Snatch / OHS / Snatch Balance / Squat Snatch

Weightlifting
A) 3 Rounds:
20 Sotts Press #empty barbell — rest 1'

B) 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance
2 x 3 @50% / 1 x 2 @60% / 3 x 1 @70%

Gymnastics T2B
4 Rounds:
5 Strict T2B
30 Leg Raises over KB
45" Parallels Bent Knee L-sit Hold — rest 2'

WOD
4 Rounds:
2 Legless Rope Climbs
10mts Double DB OH Walking Lunges #25/17.5kg
20 GHD Sit Ups
10mts Double DB OH Walking Lunges #25/17.5kg

Time Cap: 15'

Warm Up
2 Rounds:
1' Bike / 30"+30" KB Samson Stretch on box
10 Zombie Squats w/1" pause / 10 Squat Hold Rotation / 10 Front Squats w/1" pause

Strength
Front Squats
2 x 5 @50% / 1 x 4 @55% / 1 x 3 @60% / 1 x 2 @65% / 3 x 5 @70%*

*Después de cada serie al 70%:
10+10 Back Rack Barbell Single Leg Step Ups #65lbs
15+15 KB Goblet Cossack Squat #12kg

WOD
For Time:
20 HSPU / 20 Thrusters #115/75lbs
10 HSPU / 10 Thrusters #155/105lbs

Time Cap: 5'

Row Conditioning
1.500mts — rest 3'
750mts — rest 1'30"
1.250mts — rest 2'30"
1.000mts

*Todo a 2:00 o menos.

Warm Up
2 Rounds:
1' Bike / 100 Single Unders / 20 Lunges / 1' Front Plank Hold

Aerobic Capacity
A) 4 x 400mts Run — rest 1'
B) 3 x 600mts Run — rest 1'30"
C) 2 x 800mts Run — rest 2'

*Entre cada trabajo descansar 5'.

Warm Up
2 Rounds:
3 reps of: Clean Deadlift / Clean Pull / Hang Power Clean
Front Squat / Strict Press / Push Press / Push Jerk / Split Jerk

Weightlifting
A) Front Split Stance Strict Press — 3 x 15 #empty barbell — rest 1'
B) 1 Clean Pull + 1 Hang Power Clean + 1 Split Jerk
2 x 3 @50% / 1 x 2 @60% / 3 x 1 @70%

WOD
10 Rounds:
250mts Row
5 Deadlift #295/205lbs
5 Burpee over the row

NO TIME CAP.

Upperbody Strength
4 Rounds:
10 Strict Pull Ups
30 Double DB Hammer Curls alt.
30 Double DB Bent Over Reverse Fly
— rest 2'