WARM UP

4′ DU 2 RONDAS

20″ PLANK SHOULDER TAPS
10+10 MONSTER WALK
10 CAT CAMEL
15″ TUCK HOLD

FUERZA EMOM 9 CADA 3

BENCH PRESS 4X5 TEMPO 3-0-X-1 RPE 7

 BANDED HIP THRUST 4X5 TEMPO 2-0-X-2 RPE 7

SKILL

HANG POWER SNATCH
AVANZADOS: 5 SERIES RIR 1-2 RING DIPS

METCON

METCON:

A) AMRAP 4′
5 HANG POWER SNATCH
10 BOX JUMP

B) AMRAP 4′ + 2′ REST
5 T2B/15 SIT UP
5 HSPU//5 STRICT PUSH UP//PUSH UP
20 DU