Weighlifting

  • Clean from block, 2 position (knee and high hang) 90% RM, x3 (no se tiene en cuenta las series de aproximación)
  • C&J (1+1) 90% x 5 (empezar con el peso que acabamos en el complex anterior)
  • Clean pull: 115%x3, 120%x3, 125%x3, 90% 2×5
  • Front Squat: 77% 3×3

 

Emon 20 minutos

  • Odd minute: 5x touch and go push jerk (start at moderate weight and work up to max for 5 for the day)
  • Even minute:  20m seated sled pull (AHAP)

 

Amrap (cortesía de Roman Domenech) Dead for interval

At the 0:00-3:00

3 set: 5 clean (50kg) and 5 burpee over the bar

At the 3:00-6:00

3 set: 5 clean (60kg) and 5 burpee over the bar

At the 6:00-9:00

3 set: 5 clean (70kg) and 5 burpee over the bar

At the 9:00-12:00

3 set: 5 clean (80kg) and 5 burpee over the bar

At the 12:00-15:00

3 set: 5 clean (90kg) and 5 burpee over the bar

At the 15:00-18:00

3 set: 5 clean (100kg) and 5 burpee over the bar

…