WARM UP

400 M RUN 2 RONDAS

10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10 BAND OH PRESS
20″ PVC PASS THROUGH

STRENGHT

DEAD LIFT (2-1-X-1) 4X2 RPE 8 (GOMA EN BARRA Y PIES)

STRICT PULL UP (2-1-X-0) 4X2 RPE 8

SKILL

HANG POWER SNATCH

METCON

METCON: 13′ 

A) EMOM 3′ CADA 1′
10 HANG POWER SNATCH *BUSCA UN PESO QUE TE LO PERMITA
B) 2′ REST
C) EMOM 8′ CADA 2′
10 T2B
MAX DB MAN MAKER 1 MANO
30″ REST DENTRO DEL INTERVALO