WARM UP

400 M RUN 2 RONDAS

10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10 BAND OH PRESS
10/10 SQUAT PALLOF PRESS

STRENGHT

DEAD LIFT (2-1-X-1) 4X3 RPE 8 (GOMA EN BARRA Y PIES)

STRICT PULL UP (2-1-X-0) 4X3 RPE 8

SKILL

DU/DB SNATCH

METCON

4 ROUNDS FOR TIME (16′ TC)

10 DB OH LUNGE IZQUIERDA
10 DB SNATCH IZQUIERDA
50 DU
10 DB OH LUNGE DERECHA
10 DB SNATCH DERECHA
100 M RUN