WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 POWER CLEAN FROM 6 TO 10: 3 PUSH JERK REST 3:00 10 MINUTES TO: BUILD A HEAVY

REVIEW AND PRACTICE TTB 3 / 4 SET OF: 2 SWING 2 KNEES TO CHEST 2 HALF TTB (STIFF LEGS) 2 TOES TO BAR METCON EVERY 3:00 x 7 INTERVALS

METCON A) AMRAP 5:00, REST 5:00 Cash in 50 WALL BALL 9/6Kg 12 DEADLIFT 70/50Kg 12 LATERAL BURPEES B) AMRAP 5:00, REST 5:00 Cash in 35 WALL BALL 9/6Kg 9

Team of 3, AMRAP 25’: 100/70 CAL ROW, 100 P. CLEAN 100/70 CAL ROW, 80 PUSH JERK 100/70 CAL ROW, 60 FRONT SQUAT 100/70 CAL ROW, 40 CLUSTER *BARBELL: 40/25KG

STRENGTH 10' EMOM 3 STRICT CHEST TO BAR / 5 STRICT PULLUP / 6 RING ROW 10 ALT ARM DBs STRICT PRESS METCON 21 – 15 – 9 (cap 10’)

AMRAP 20' LADDER +1 (add one rep each set) 1,2,3,4..... of THRUSTERS @35/25Kg PULLUP BURPEES

WEIGHTLIFTING WITH A RUNNING CLOCK: EMOM x 10 FROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT FROM 6 TO 10: 3 SNATCH HIGH PULL REST 3:00 10 MINUTES TO:

METCON 5 INTERVALS, 3:00 ON – 3:00 OFF 500m ROW 30 DUs / 50 SUs MAX ALT ARM DB SNATCH 20/10Kg

TEST: DT 5 ROUNDS FOR TIME (cap 15’) 12 DEADLIFT 9 HANG POWER CLEAN 6 PUSH JERK BARBELL 70/50Kg

WOD FOR TIME (cap 30’) 1600m RUN 21 KB SWING 21 GOBLET SQUAT 800m RUN 15 KB SWING 15 GOBLET SQUAT 400m RUN 9 KB SWING 9 GOBLET SQUAT KETTLEBELL