MARTES

A. General (5 min)

2 rounds:

250 m easy Row

10 Walking Lunges

10 PVC Pass-Throughs

10 Scap Pull-Ups.

B. Specific (7 min)

Burgener Warm-up, empty bar, 2 rounds x 3:

Jump Shrug

High Pull

Muscle Clean

Front Squat

Hang Power Clean.

Power Clean (technique, deload)

EMOM 10

2 Power Cleans @ RPE 6-6.5 (speed and positions)

Score: Working weight

Scaled: Hang Power Clean or DB Hang Clean.

Cues: bar close, full hip extension, fast elbows, land in a quarter squat.

5 Intervals of 1:30 work / 1:30 rest

Each interval:

10 Toes-to-Bar

30 Double-Unders

Max meters Row in the remaining time

Time cap 15 min

Rx (M / W): As written for both

Scaled: 10 Hanging Knee Raises - 60 Single-Unders

Stimulus: Short and fast (RPE 8) with full recovery; finish the skills fast to bank row time.

Score: Lowest-meter interval

Wrist stretch 1 min

Banded Lat 1 min/side

Child's Pose + Figure-4

Zone 2 - 35 min Bike

35 min continuous Bike

Zone 2 - RPE 3-4

HR 60-70% max; nasal / conversational.

Score: Cal + Avg HR