WARM UP
2 RONDAS
10 BANDED SQUAT
20´´ FROG ROCKS
10 SUPINE SHOULDER FLEXION
15/15´´
STRENGHT
EMOM 12′ cada 3′
2 BACK SQUAT 85%
8 LAT PULL DOW
SKILL
HANG POWER CLEAN
METCON
METCOM 18′ T.C.
A) FOR TIME 21/15/9 (9´)
DEAD LIFT
FRONT SQUAT
B) FOR TIME 21/15/9 (9´)
WALL BALL
HANG POWER CLEAN
*HASTA QUE NO TERMINA EL TC DE A) NO EMPIEZA B
RX
60/40 KG
9/6 KG
SCALED
35/25 KG
7/5 KG
OPEN
20/15 KG
4/3 KG