Fuerza/ strenght
12' para encontrar maximo peso en complex
1 snatch desde cadera
1 snatch 1/2 muslo
1 snatch debajo rodilla

WOD

500m carrera
25 burpees salto lateral encima barra
10 stoh
500m carrera
25 burpees salto mirando barra
10 stoh
100 kb swings
( cada vez que soltemos la kb 5 burpee bastard)

7 Rounds:
35 Double Unders
1 Snatch
Increasing snatch each round. Score is for time and load

//

singles

Pre Wod

Take 15 min to practice snatch movement

WOD:
For time
30 snatches (135/95)- 135

10 floor wipers (135/95) 65 for me
10 Ground to Overhead (135/95) 65 for me

Then 50 dubs or 150 singles

Dubs don't count in AMRAP.

STRENGTH:
15 Min to Find 1 Rep Max Clean & Jerk C&J: 175

WOD: AMRAP: 6 Rounds
12-Minute AMRAP:
• 10 Overhead Walking Lunges (25/15 Plate)
• 10 Weighted Burpees (25/15 Plate)
Hold onto the plate throughout entire movement

STRENGTH: 10 Rounds
10 Min EMOM: Front Squats (115/85)

1st Minute: 1 Front Squat, 2nd Minute: 2 Front Squats, etc.
No Rack Allowed

WOD: 213 Reps
4-Minute AMRAP:
• 20 KB Swings (53/35)
• 10 Weighted Ab Mat Sit-Ups (20/10)
Rest 1 Minute
Repeat 4-Minute AMRAP
Rest 1 Minute
Repeat 4-Minute AMRAP
(Score is total number of REPS)

7-Minute AMRAP: 4 Rounds, 5 Push Press

• 7 Push Press (75/45)
• 7 Kettlebell Swings (53/35)
• 7 Burpee Box Jump-Overs (24/20)

*Immediately following:
• 2-Mile Run Run: 15:33

Back Squats

12 Min EMOM 2 Reps
3 #265
9 #245

2 RM #295

Front Squat 3 RM

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 175 min
Upper body strength x 4
Squat - 2300 kg

Gymnastics
MU - 65
BMU -
BFLY - 115
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:10
Avg. hours asleep - 7 h 30 min
Avg. 2840 kcal/day