WARM UP

2 RONDAS

10 KB GOOD MORNING
10 KB HALO
10 KB SLING SHOT
10 KB SQUAT
5/5 KB WINDMILL (KNEELING)
(AQUÍ K. WINDMILL NIVEL 2)


STRENGHT

EMOM 16´

0-1´ CRUNCH ABD/PLANCHA FRONTAL
1-2´ STRICT PUSH UP
2-3´ KB SHOULDER PRESS
3-4´ REST


SKILL

KB CLEAN AND PRESS (DESDE COLGANTE)


METCON

FOR TIME (12´ TC)

 

RX

21 KB CLEAN AND PRESS | 20/16 KG
21 BOX JUMP
21 SIT UP
15 KB CLEAN AND PRESS
15 BOX JUMP
15 SIT UP
9 KB CLEAN AND PRESS
9 BOX JUMP
9 SIT UP

SCALED

21 KB CLEAN AND PRESS | 16/12 KG
21 BOX JUMP
21 SIT UP
15 KB CLEAN AND PRESS
15 BOX JUMP
15 SIT UP
9 KB CLEAN AND PRESS
9 BOX JUMP
9 SIT UP

OPEN

21 KB CLEAN AND PRESS | 12/8 KG
21 BOX JUMP
21 SIT UP
15 KB CLEAN AND PRESS
15 BOX JUMP
15 SIT UP
9 KB CLEAN AND PRESS
9 BOX JUMP
9 SIT UP