Weightlifting

• Snatch – 70%x2, 75%x2, 80%x1, 85%x1, HS; 85%x2x3 (% of HS)
• Clean & Jerk – 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 85% x (2+1) x 3 (% of HS)
• Back Squat – 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1

 

Emom 22 minutos, perform:

  • Odd minute: 3x hang squat clean thruster (Work up to max triple for the day)
  • Even minute: 30 second max rep burpee over barbell

Emom 6 minutos:

  • 4 Front Squats 80% 1RM por cada 30 segundos

Emom 6 minutos:

  • 4 clean and jerk 80% 1RM por cada 30 segundos

Metcon

3 Rounds for time

  • 20 Thrusters 95/55lbs
  •  10 Muscle ups