WOD

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Martes 13 Octubre – WOD

Strength

Complex: Muscle Cleans and Strict Press

WOD

For Time
30 Power Clean & Jerks

Martes 13 Octubre – CONDITIONING

Push x Pull Strength

Every 3 mins x 4 Rounds
10 Deficit Push-ups
8 Upright See-Saw Rows
6x [ 2 Dumbbell Lunges + 1 Dumbbell Thruster ]

Rest 1 min btw rounds

Push x Pull Workout

EMOM x 10 min
Min1: 45 secs – Box Step-up
Rest 15 secs
Min2: Dumbbell High Pull
Rest 15 secs

Rest 2 min
—Then—

EMOM x 10 min
Min1: 45 secs – Air Squat
Rest 15 secs
Min2: 45 secs -Dumbbell Sumo Deadlift High-pull
Rest 15 secs

Martes 13 Octubre – WEIGHTLIFTING

Part 1

5 Squat Cleans 30-35%
5 Squat Cleans 40-45%
5 Squat Cleans 50-55%
5 Squat Cleans 60-65%
5 Squat Cleans 70-75%
5 Squat Cleans 80-85%

Part 2

EMOM x 12 min

1 Squat Clean 85-90%