WARM UP

2 RONDAS

10 KB SQUAT
10 KB SWING
10 KB AROUND THE WORLD
10 KB PUSH PRESS
10 KB KNEE WINDMILL

STRENGHT

EMOM 12´ TRABAJA 40´´

0-1´ KB SHOULDER PRESS
1-2´ KB FRONT RACK LUNGE
2-3´ KB DEAD LIFT 1 LEG CONTRALAT
3-4´ KB PLANK PULL THROUGH
*CADA 4´ CAMBIO BRAZO

SKILL

TECNICA KB CLEAN

METCON

FOR TIME (12´ TC)