AM
Weightlifting
5x2 Snatch (40kgx3, 50kgx2)
3x1 Power Clean + 5 Front Squats (70kg - 75kg - 80kg)
3x5 Deficit Snatch-Grip Deadlifts (70kg)
3x3 KB Shoulder Press (24kg)
3x10 KB Russian Twists (24kg)
60 seconds Left-Side Plank Hold
Left Arm Isolation Work (5kg plate)

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Relaxed Strides
3x20 Pushups
Static Stretching (Cooldown)

Strength
Squat 3rm, then perform 3×3 @ 90% of 3rm - 120lbs
Push Press 2rm - 80lbs

Wod
5 Rounds

15 Seconds Max Effort Burpees
Rest 45 Seconds
15 Seconds Max Unbroken Wall Balls
Rest 45 Seconds

Score is lowest number for burpees and lowest number wall balls

Burpees - 5 Wall Balls - 7

Box Jumps 3 RM - 24 inches

WOD
8 Rounds

Back Squat 3 RM - 100 lbs
Box Jumps 3 RM - 24 inches
25 yard sprint

Not for time

20 second exercise 10 second rest.
3 No break reps Dead Lift Ladder to max. 285-
1 Rep Clean and Jerk to max 185-

Strength 1.2 Week 7:
5 Squats @ 75%
3 Squats @ 85%
1+ Squats @ 95% -> 205#x4

Conditioning – AMRAP in 12 Minutes:
5 Handstand Push-Ups
10 Strict Pull-Ups
15 Walking Lunges (Each Leg)

Finisher:
400m Farmer’s Carry

Squat clean 1-1-1-1-1-1-1

85-95-105-115-125-130-135

Warmup

400 Meter Run around track

Speed Training

4 x 40 yard dash
4 x Sled Sprint

Conditioning For Time:

8 - 1

Burpees
Push Ups
* Suicide sprint in between each round

• Then -

400 meter Run

Wendler Strength:

Back Squats - 3x185, 3x205, 3x225, 3x245, 3x260, 3x275, 3x295
Frnt Squats - 3x185, 3x205, 3x215, 3x230, 3x245, 2x260 (missed third rep)

Metcon 1:
EMOM 1-2-3-4-5-6-7-8.... Hang Cleans w/ 185lbs....completed scheme through the 7th minute (1,2,3,4,5,6,7)

Metcon 2:
15-12-9: Wall Balls (20lbs), Burpees
Time - 3:58

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Descanso precisely 3 minutos entre round.
www.boxcentralfitness.cl

1er Round = 2:39
2do Round= 2:59
3er Round = 3:33
4to Round = 3:58
5to Round = 4:37

Buenos tiempos a mejorar

10-20-30-40
pull, push, sit, squat

2:46, 3:07, 3:42, 3:37, DNF

Got lightheaded and dizzy, decided to shut it down.