08/24/2026
A.1) Warm Up/Actviación
1 Clean Deadlift + 1 Hang Power Clean + 2 Split Jerk
1 Power Clean + 2 Split Jerk
2 Sets – 60%
2 Sets – 70%
* Rest as needed entre sets
A.2) Every 90″ x 3 Sets:
1 Clean Deadlift + 1 Hang Power Clean + 2 Push Jerk
1 Power Clean + 2 Split Jerk
*75%
Into:
Every 90″ x 3 Sets:
1 Clean Deadlift + 1 Hang Power Clean + 1 Push Jerk
1 Power Clean + 1 Split Jerk
*80%
Rest 60″
EMOM 5′
1 Power Clean + Push Jerk – 85/90%
B) STRENGTH
B.1) Heavy Back Squat Singles
1 Back Squat – 88%
Rest 2′
1 Back Squat – 90%
Rest 2′
1 Back Squat – 92%
NOTAS:
No vayas a PR.
B.2) 3 Sets of:
4 Back Squats – 60/65% (máxima velocidad concéntrica)
Rest 20″
1 Seated Triple Broad Jump*
Rest 2′
* https://www.youtube.com/shorts/GDo9d9wfbjU
C) METCON
45 Heavy Double Unders
45 Pull-ups
45 Wall Balls
30 Heavy Double Unders
30 Toes to Bar
30 Wall Balls
15 Heavy Double Unders
15 Bar Muscle-ups
15 Wall Balls
Time Cap 12′
Feliz Lunes.
