WARM UP
2 RONDAS
10 BANDED GOOD MORNING
10/10 SUPERMAN CONTRALATERAL
10 BANDED GLUTE BRIDGE
10+10 MONSTER WALK
10/10 SUPINE SHOULDER FLEXION
STRENGHT
RM DEAD LIFT TC 15′ o EMOM 15′ CADA 3′
5X10 AL 50%
(2-1-1-1)
HINCAPIÉ EN EL TEMPO
SKILL
POWER CLEAN AND PUSH JERK
METCON
FOR TIME (12′ TC)
400 M RUN
30 POWER CLEAN AND JERK
400 M RUN
RX
60/40 KG
SCALED
40/25 KG
OPEN
20/15 KG
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