Weightlifting

  • OHS from rack, find the 4RM
  • Snatch TnG: 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 bajo fatiga, a fin de mantener el enfoque en una buena mecánica)
  • Snatch complex: low tempo floor 4 s, low tempo knee, x 2, + 1 squat snatch + 1 snatch balance 6×75%

Emom, 10 minutos

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

Complete as many rounds and reps as possible in 5 minutes of:

  • 1 Power Clean (198/132 lbs)
  • 1 Muscle-Up
  • 2 Power Cleans
  • 2 Muscle-Ups
  • 3 Power Cleans
  • 3 Muscle-Ups
    and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:

  • 3 Overhead Squats (135/95 lbs)
  • 6 Toes to Bar
  • 9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:

  • 2 Thrusters (135/95 lbs)
  • 2 Burpees Over the Barbell
  • 4 Thrusters
  • 4 Burpees Over the Barbell
  • 6 Thrusters
  • 6 Burpees Over the Barbell
    and so on…