WARM UP

3 RONDAS

10 KB HALO
20´´ ACTIVE PLANK
20´´ PVC PASS THROUGH
20´´ FROG ROCKS
20/20´´ KB HIP OPENER

STRENGHT

EMOM 15′ CADA 3′

7 SHOULDER PRESS (2-0-1-1)
30´´ PLANCHA SIERRA

RIR 3-4 ±70%

SKILL

TECNICA HANG SNATCH

METCON

EMOM 10′