Weightlifting

  • C&J: 1x3x70% 1x2x75% 1x1x80% 1x3x70% 1x2x75% 1x1x85% 1x3x70% 1x2x75% 1x1x90%  (Realizar en emom de 18 minutos, cada 2 minutos realizar una serie, 9 series en total, buscando la capacidad de trabajo a fin de mantener el enfoque en una buena mecánica)
  • Complex Clean: 1 squat clean with pause in the bottom 7 s, + 1 hang squat pause final 2 s + 1 front squat + 2 Floating clean pull (85% 1RM clean) x6 set
  • Jerk recovery:  Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk

Emom, perform 30 minutos

  • 1 minute: 20m prowler push (Heavy)
  • 2 minute: Max rep unbroken bar muscle up
  • 3 minute: 4 Snatch 80%

Emom, 10 minutos

  • 1 back squat 90%
  • 6 box jump over (As high as possible)

Conditioning: 5 rounds – Every 4 minutes, complete:

  • 500m sprint on rower