ENTO 130708L Palma de Mallorca

Snatch 50%X2, 60%X2, 70%X2, 80%X2, 85%X1, 90%X1
Power Clean 50%X2, 60%X2, 65%X2, 70%X2, 70%X2
Back squat 60%X3, 70%X3, 80%X3, 85%X2, 80%X3
Clean Deadlift 80%X3, 85%X3, 90%X2, 90%X2
Press 3RM, 3RM, 3RM, 3RM

Por tiempo:
100 burpees

ENTO 130707 D Palma de Mallorca

"HOPE"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

ENTO 130706S Palma de Mallorca

Power Snatch 3X50%, 3X60%, 3X65%, 2X70%X2

Clean & Jerk 60%X3+2, 70%X3+2,.75%X2+1, 80%X2+1X2

Snatch High Pull 80%X3X4

Front Squat 4X60%, 4X70%, 3X75%, 3X80%X2

Por tiempo, 3 rnds. de

15 Dominadas

15 Lunges @ 25kg/20kg/15kg

ENTO 130705V Palma de Mallorca

Power Snatch 3X50%, 3X60%, 3X65%, 2X70%X2
Clean & Jerk 60%X3+2, 70%X3+2,.75%X2+1, 80%X2+1X2
Snatch High Pull 80%X3X4
Front Squat 4X60%, 4X70%, 3X75%, 3X80%X2

Por tiempo, 3 rnds. de
15 Dominadas
15 Lunges @ 25kg/20kg/15kg

ENTO 130704J Palma de Mallorca

Snatch off Block 3X50%, 3X60%, 3X65%, 3X70%, 3X75%X2
Power Clean 2x50%, 2x60%, 2x70%x2
Jerk of Rack 3x60%, 3X70%, 3X75%X3
Back Squat 4X60%, 4X70%X2, 4X75%X2
Snatch Deadlift 3X75%X2, 3X80%X2
Press 4X
Back Extensions 50 rep.