Weighliting

  • OHS from rack 3RM
  • 3-Position Clean (floor, knee, high hang) – RM
  • Clean Pull – 115%x3, 120%x3, 120×3

Emon 20 minutos 

Cada 30 segundos 1 snatch 75-80% 1RM

Emon 10 minutos

Cada 30 segundos 1 C&J 90% 1RM

Metcon
3 rounds

7 OHS 135/95#
11 Burpees over Bar

Rest 6m

2) For time:

50 Burpees over Bar
50 OHS 95/65#
50 Calorie Row