DELOAD WEEK Metcon (Rondas y Reps) 6’ AMRAP 3-6-9-12-15… etc DL @65% HSPU Wall Balls @20/14 Metcon (Rondas y Reps) 3 x 3’ AMRAP 12 Alt. Pistols 12 Burpees Rest 90” 2o AMRAP: 9 Reps 3er AMRAP: 6 Reps Anotar rondas y reps de cada AMRAP por separado

Weightlifting (Push Press) Build a 3 RM en 4 Sets 2’/Set @ Rest: 20” 2 DB/KTB Row iso hold on top Metcon (Reps) PARTNER WOD 5’ AMRAP 500m Run Max Sh2OH @60/40* 2’Rest 5’ AMRAP 500m Run Max Rope Climb* 2’ Rest 5’ AMRAP 500m Run Max Ring Dips* *Run together / A1: Work – A2: Rest / Dividir any how ADV Sh2OH @ 70/50 Legless RC Ring MU

Weightlifting (Snatch) Cada 90” x 10 Rondas R1-5: Snatch Pull + HP Snatch + 3” pause at bottom OHSqt R6-10: Build a Heavy Rep Sqt Snatch @ 80%+ S1: 50-55% S2-3: 60-65% S4-5: 70-75% Metcon (Reps) 3 x 4’ AMRAP 3 Rounds 150 Sprint Run 9 Box Jump @ 70/60 Then 1er AMRAP: Max Reps OHSqt@ 50% 2o AMRAP: Max Reps Power Snatch @ 60% 3er AMRAP: Max Reps Squat Snatch @

Metcon (Rondas y Reps) 4 x 3′ AMRAP 3 BMU o RMU 6 HSPU 9 Wall Balls @ 20/14 Rest 90″ *Retomando Reps ADV: 4 x 3′ AMRAP 5 BMU o RMU 10 HSPU 5 DB Thrusters @ 22’5/15 Rest 90″ *Retomando Reps

Weightlifting (Back Squat) 3 ROUNDS Max Strict Chin Ups Max Back Squats @ 85% Rest 2′ ADV: en lugar de chin ups realizar 3 Rope Climb (1 legless + 2) + 7m HSW o practica Metcon (Rondas y Reps) 12′ AMRAP IN: 100m Sprint Run + 30/20 HR Push Ups 3-6-9-12-15…etc DBall Cleans @ 50/40 High Box Jumps @ 70/60

Weightlifting (Back Squat) En parejas repartir any how 6’ AMRAP 20 Back Squats @ 70% 20 Back Squats @ 75% Max Back Squats @ 80% Metcon (Tiempo) -2 ROUNDS- 9’ EMOM M1: 15/12 Cal Row M2: 12/9 Cal AB/Ski M3: 9 Burpees OB Then: FOR TIME 500m Run (AFAP) *No Rest entre Rondas *Anotar peor tiempo de carrera

Metcon (Reps) ADV (Resto de la clase trabaja la progresión o tecnica del Snatch para el EMOM) 4 Sets 30” AMRAP Max. Power Snatch @ 50% 30” AMRAP Max BMU o Practica 1’ Rest Metcon 12’ EMOM M1: 3 Power Snatch + 3 OHS* M2: 2 Hang Sqt Snatch M3: 1 Sqt Snatch *Adv: 40” Max OHS S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Reps) 3 ROUNDS 1’

Metcon (Tiempo) FOR TIME 9-7-5-3-1 DL @ 80% 2-4-6-8-10 HSPU Adv: 1/2 Strict HSPU + 1/2 Kipping HSPU 1/1 – 2/2 – 3/3… etc Skill Butterfly Pull Ups/C2B Metcon (Rondas y Reps) 10’ AMRAP 10 Pull Ups 10 Thrusters @ 43/30 Rx+: C2B / DB Thrusters @ 22’5/15

Weightlifting (Clean and Jerk) 12’ EMOM M1: 3 PCL M2: 2 Hang Squat Clean M3: 1 Squat Clean and Jerk S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Rondas y Reps) 12’ AMRAP 2 Rounds of DT @ 50/35 100m KTB Farmer Walk 2 Rounds of DT @ 60/40 100m KTB Farmer Walk Max Rounds of DT @ 70/45 “DT” 12 DL 9 HPCL 6 Jerks

Metcon (Reps) -2 ROUNDS- 20″ AMRAP Hang Power Snatch @ 50/35 Rest 40″ 30″ AMRAP Power Snatch @ 50/35 Rest 30″ 40″ AMRAP Squat Snatch @ 50/35 Rest 90″ *Anotar reps totales Metcon (Reps) 4 x 2′ AMRAP 12 T2B 12 Alt. DB Snatch @ 22’5/15 Max RMU 2′ Rest / AMRAP

Metcon 12′ EMOM M1: 12/10 Cal Row M2: 5 DL @ 120/90 + 5 HSPU* *+1 Rep of HSPU every minute Metcon (Rondas y Reps) 14′ AMRAP 7 Wall Balls @ 20/14 7 Burpees 150m Sprint Run

Weightlifting (Bench Press) Build a Heavy Single en 5 Sets 2’/Set @Rest: 12 Alt. 2 DB/KTB Bent Over Row Metcon (Rondas y Reps) 18′ AMRAP 2400m Run (3 Big Laps) Tiempo restante: Max Rounds of: 9 Box Jump @ 60/50 18 Alt. DB Snatch @ 22’5/15

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