Cada 2 minutos, durante 20 minutos (10 series): Clean Deadlift + Clean desde 2″ bajo rodilla + Jerk **Construye a lo largo de los 10 sets. Haz una pausa de 2 segundos a 2" por debajo de la rodilla antes del clean.

*Set 1 – 5 reps @ 65% *Set 2 – 3 reps @ 70% *Set 3 – 1 rep @ 75% Rest 2-3 minutos Seguido de… Cada 3 minutos, x 3 sets): Back Squat x 3 reps @ 80%

3 sets para maximas reps: 60 seg Dumbbell Front Squats (50/35 lbs) Rest 30 seg 60 seg Pull-Ups Rest 30 seg 60 seg Dumbbell Push-Press (50/35 lbs) Rest 30 seg 60 seg Toes-to-Bar Rest 30 seg 60 seg Assault Bike (por calorias) Rest 60 seg **Por favor, usa cayeras

Cada 90s x (3 sets): Snatch Sott Press x 5 reps @ 2111 seguido de… Cada 90 seg x (2 sets): Snatch Sott Press (+ pesado) x 3 reps @ 2111 seguido de… Cada 1 minuto x (8 sets): Snatch Balance con Pause x 1 rep (3 seg pausa en bottom) *La idea aquí es ir subiendo la carga sin comprometer la ténica. en el siguiente bloque se trabaja pesado el snatch

Every 90 seg, x (9 sets): Snatch *Sets 1-2 = 2 reps @ 70% *Set 3 = 1 rep @ 75% *Set 4 = 1 rep @ 80% *Set 5 = 1 rep @ 85% *Set 6 = 1 rep @ 85% *Set 7 = 1 rep @ 85% *Set 8 = 1 rep @ 88%+ *Set 9 = 1 rep @ 91%+

Por max reps (test): 60 seg Alternating Dumbbell Snatches (50/35 lbs) Rest 30 seg 30 seg de Box-Facing Burpee Box Jump-Overs (60/50) Rest 2 minutos, y cuando el timer llegue a 4:00… 3 rondas por tiempo de: 50/35 lb Alternating Dumbbell Snatches x n° de reps del test (60/50) Box-Facing Burpee Box Jump-Overs x n° de reps del test

2 sets de max reps tempo: 60 seg de Stiff Leg Deadlift Rest 60 seg Mantén el peso ligero, alrededor del 20-25% de tu peso muerto máximo, con el objetivo de moverte durante los 60 segundos completos. Usa correas si es necesario. *Si aparece Dolor lumbar cambia a DL Rumano

2 sets de: Reverse Hypers x 30 reps @ 1010 + Banded March con Front-Loaded Carry x 3 minutos *Banda a talones por el cinturon + sandbag

2 sets de: wall facing Thigh Taps x 20 reps Rest 30 seg Strict Handstand Push-Up x max reps (unbroken, 40 seg cap) Rest 30 seg Kip HSPU bajando en cada reps x 10 reps Rest 60 seconds

3 sets Handstand Marching x 30 reps Rest 30 seg Wall-Facing Split Handstand Hold x 20 seg pierna Rest 60 seg

1 set de: Handstand Walk x max distancia (unbroken) Rest 30 seg Box Bridged Handstand Push-Up x max reps (unbroken) Rest 30 seg Nose-To-Wall Handstand Hold x max effort Escalados: 1 set de: Handstand Walk / Wall Walks / Z-press (unbroken) Rest 30 seg Box Bridged Handstand Push-Up x max reps (unbroken) Rest 30 seg Nose-To-Wall Handstand Hold x max effort

Set 1: 5 reps @ 40% Set 2: 4 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5: 2 reps @ 80% Sets 6-8: 1 reps @ 85+% En los primeros set decansa poco, luego hasta 2 minutos obligadamente. *El objetivo hoy es buscar 1 pesada del dia, en los set 6 a 8.

Complete as many rounds and reps as possible in 25 minutes of: 120 Calorie Row 60 Wall Ball Shots 30 Ring Muscle-Ups Escalados: 100 Calorie Row 50 Wall Ball Shots 20 Bar Muscle-Ups / 40 C2B / 50 Pull ups *El metcon es un chipper, por ende no se puede pasar al siguiente movimiento si el primero no se completa. etc.

3 sets L sit reach x 12 reps (2 seg cada rep hold) Plank Hold x 60 seg con carga Zombie Presses x 20 reps Rest 90 seg

1 set de: 20 swing en anillas seguido de... 3 sets de: Snap Pull x 10 reps Pop Swing x 5 reps seguido de... 3 sets de: Box Jump-Up to Full Support on Rings x 5 reps *Usa un neutral grip (no false grip) Catch mini- Dips x 10 reps (anillas bajas si amerita) (es un 1/4 del dips completo)

Cada 15 seg x 3 minutos: Mounting Ring Muscle-Up x 1 rep (debes llegar arriba extendido) Rest 2 minutos exactos para luego. . . Por 60 seg test: Ring Muscle-Up x max reps (puedes soltarte, pero trata de ir cercano al fallo en tu primer long set) **Escalados: Bar Mu o Seated Banded muscle ups**

Cada 2min x (8 sets): Power Snatch x 1 rep *Sets 1-2 = @ 70% *Sets 3-4 = @ 75% *Sets 5-6 = @ 80% *Sets 7-8 = @ 85%

4 sets de 15 seg Dumbbell Lateral Raises 15 seg Banded Lateral raises Rest 60 seg... 2 sets de: 30 seg Dumbbell Presses 30 seg Dumbbell Overhead Hold Rest 60 seg y repite

Row 500 Metros Rest 60 seg Row 400 Metros Rest 60 seg Row 300 Metros Rest 60 seg Row 200 Metros Rest 60 seg Row 100 Metros Rest 60 seg Row 200 Metros Rest 60 seg Row 300 Metros Rest 60 seg Row 400 Metros Rest 60 seg Row 500 Metros

3 sets de: Pallof Press x 10 reps @ 2020 Side Plank x 45 seg/lado Ab-Wheel Rollouts x 10-12 reps Rest 90s

10 sets de: 5 Touch and Go Clean & jerk @ 135/95lbs Rest 60 seg entre sets

4 sets: 8-10 Close Grip Bench Press @ 70+% (8/10 RPE) Rest 2 minutos

Opción 1: Cada minuto x 20 minutos (5 sets de): E 1: 15-20/10-15 Calorie Assault Bike @ 8/10 RPE E 2: 10 Double Hang Clean and Jerks (50/35lbs) + Max Toes to Bar tiempo restante E 3: 15/30m Handstand Walk (agrega obstaculos o piruetas si puedes) E 4: Rest Opción 2: For time: Run 2-Miles 100 Push-Ups 50 Chest-to-Bar Pull-Ups 25 Thrusters (135-95/95-65 lbs)