Metcon:

21-15-9: DL (275lbs), Box Jumps (30")

Time - 7:10

A. segment power snatch pause 2sec at mid thigh then PS; 5 sets of 2 perfect form rest 90sec btw sets
SCORE: 135x2, 155x2, 175
B. emom - PS TnG x 5 moderate - 5mins
SCORE: 135
C. push press @12X1 build to a 2rm in 4-5sets
SCORE: 225
+
5 sets:
15-20 ring dips
Row 400 m @ 90%
rest 2:30

Notes:
- focus on activating lats and keep upper back engaged during pause
- 50-60% of 1rm on B make sure reps are perfect
- no TnG on push press
- work on kipping dips/record row repeats - same across is goal

A. clean and jerk build to a moderate double in 10mins
SCORE: 255
B. clean and jerk 80% of 1rm - emom x 1-2 - 10mins
SCORE: 205
C. heaving snatch balance build to a tough double perfect form 10mins
SCORE: 205
D. 30 TGU 1.5/1pd alt hands per rep
SCORE: 7:23

Notes:
- does not have to be a 1rm
- focus on making adjustments on clean and jerk at 80% (record adjustments you noticed)
- work on speed under bar for HSNBAL not a 2rm
- perfect reps on TGU

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx3)
4x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
4x4+4 Hurdles Runs at 0.76m (1-step)
4x4+4 Hurdles Runs at 0.76m (3-step)
4x3 Hurdles Long Jump Takeoffs (5-step)
2x80m Strides
6xDecuple Jumps (flying start)
4xPentuple Jumps (flying start)
4xTriple Jumps (flying start)
2x80m Strides
Low Back Rehab Exercises + Some Single-Leg Glute Bridges
1 Lap of the Infield + Static Stretching (Cooldown)

AM
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
15x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
Low Back Rehab Exercises
Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping/walking skips)
About 10 Pole Vault Takeoffs (10-steps)
1 Lap of the Infield + Foam Rolling (Cooldown)

Strength:
2 OH squat 5 reps (30 y 40kg)
2 Front squat 5 reps (50 y 60kg)
2 Back squat 3 reps (70 y 80kg)
WOD
Row 1000m (4min)
then 5 rounds
10 db snatch alternating arms (hice con 22.5kg)
20 push-up
(17:33 contando los 4min del remo)

Front Squat 5-5-5-5-5
[95-105-115-135-155]

21-15-9
Front Squat (135/95)
Ring Dips <--> 7 ring dips, then rest with thin band

"5-3-1 Shoulder Press"
From 120
75% x5x1
85% x3x2
95% x1x2 (+)

AMRAP 15
12 KBS (1.5)
9 Power Clean (105)
6 Ring Dips
4+21

CROSSOVER
2 Rounds

MOBILITY
Banded Lunge - 2 per side
Band Bend Floss - 2 per side
Barbell shoulder smash - 4
Lacrosse ball smash - 2 per side
Band back - 2x2

60 Minutes Mobility
LEGS
Voodoo Floss Knee 3x2
Hamstring Stretch (R/L) Single Legs
Pigeon
IT Bands

SHOULDER
Barbell Internal Rotation 4 Minutes (L)
Banded Pull Back
Scapula Barbell Smash
Banded Pull Back

OTHER
Thoracic
Mackenzie
Million Dollar

30 Minutes Rehab
Shoulder Figure 8s
Shoulder Rotations
Crossover Symmetry
Flamingo
Leg Extensions
Leg twists
Crossover Symmetry (Pulses)
Shoulder Figure 8s
Shoulder Rotations
Flamingo