WARM UP
400 M RUN 2 RONDAS
BANDED ISO WALL SQUAT + 10 ANGEL
15/15″ PVC FRONT RACK POSITION
30/30″ ANKLE DORSIFLEXION
20″ BOOTSTRAPPERS
STRENGHT
BACK SQUAT (2-0-X-1) 4X2 RPE 8 (GOMA EN RODILLAS)
DB ROW 1 MANO 4X7/7 RPE 7
SKILL
HANG POWER CLEAN
METCON
EMOM 15′ CADA 5′
10 HANG POWER CLEAN
10 KB SWING
10 OH LUNGE
10 BOX JUMP
15 WALL BALL
RX
9/6 KG
20/16 KG
20/15 KG
60/50 CM
SCALED
7/5 KG
16/12 KG
15/10 KG
60/50 CM
OPEN
4/3 KG
12/8 KG
10/5 KG
50/40 CM
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