A)OLY
EMOM 8
2 SNATCH 75%
B)CONDITIONING
7 RFT:
7 HSPU
7 THRUSTERS(60/40)
7 TOES TO BAR
7 POWER CLEAN(60/40)
7 BURPEES
7 KB SWING(32/20)
7 PULLUPS
Clase GRATUITA
A)OLY
EMOM 8:
HANG [email protected]%
B)SWOD
EVERY 2’30» FOR 7’30»
BACK SQUAT 6X75%
EVERY 2’30» FOR 7’30»
PUSH PRESS 6X75%
C)CONDITIONING
«FRAN»
21-15-9
THRUSTERS(42,5/30)
PULLUPS
A)OLY
EVERY 90″ FOR 12 MIN
3 CLEAN+1 JERK
1 60%
2-3 65%
4-5 70%
6-7 75%
8 80%
B)GYMNASTIC CONDITIONING
ALT EMOM 12
a)30″ KIPPING CHEST TO BAR
b)30″ NOSE TO WALL SHOULDER TAPS
c)30″ HOLLOW ROCK
d)50 DOUBLE UNDERS
C)CONDITIONING
«OPEN 13.2»
AMRAP 10:
5 SHOULDER TO OVERHEAD(52,5/35)
10 DEADLIFT(52,5/35)
15 BOX JUMPS(60/50)
A)OLY
EVERY 90″ FOR 12 MIN
3 POSITION SNATCH
1 60%
2-3 65%
4-5 70%
6-7-8 75%
B)SWOD
EVERY 2 MIN FOR 8 MIN
FRONT SQUAT 6X70%
C)CONDITIONING
«OPEN 19.2»
8 MIN AMRAP.+ BONUS:
25 TOES TO BAR
50 DOUBLE UNDERS
15 SQUAT CLEAN(61 / 38)
25 TOES TO BAR
50 DOUBLE UNDERS
13 SQUAT CLEAN (83/52)
IF IS COMPLETED…
25 TOES TO BAR
50 SOUBLE UNDERS
11 SQUAT CLEAN(102/79)…
