Weightlifting (Clean and Jerk)

Cada 90″ x 5 Sets

Pausing Knee Clean DL
Hang Squat Clean
Squat Clean and Jerk

*Starts with 50% +5% x set

Then:

6′ EMOM

1 Squat Clean and Jerk

M1: 73%
M2: 75%
M3: 78%

*Repeat this cycle


Metcon (Rondas y Reps)

12’ AMRAP

1 Round of «DT» @ 60/40
1 Round of «Cindy»

«DT»

12 DL
9 HPCL
6 Sh2OH

«Cindy»

5 Pull Ups
10 Push Ups
15 Air Squats

ADV

@ 70/47

2/1 BMU
10 Push Ups
12 Alt. Pistols