WARM UP

400 M RUN 2 RONDAS

10 LAT PULL DOWN
15/15″ ROTACION TORACICA EN CUADRUPEDIA
10 BANDED SQUAT
30/30″ ANKLE DORSIFLEXION

FUERZA EMOM 9 CADA 3

BACK SQUAT 4X4 TEMPO 2-0-X-1 RPE 6-7

FRONT PLANK CON PESO 4X20 RPE 7

SKILL

HANG POWER CLEAN

AVANZADOS: HANG SQUAT SNATCH 3X3 MAXIMO PESO

METCON

4 ROUNDS FOR TIME (12′ TC)

10 HANG POWER CLEAN
10 DUMBELL OH LUNGE
10 PULL UP
10 BOX JUMP OVER
10 KB SWING HIGH PULL

RX

50/35 KG
20/15 KG
70/60 CM
20/16 KG

SCALED

30/22’5 KG
12’5/10 KG
60/50 CM
16/12 KG

OPEN

20/15 KG
7’5/5 KG
KIP SWING
50/40 CM
12/8 KG