WARM UP
400 M RUN 2 RONDAS
10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10 BAND OH PRESS
10/10 SQUAT PALLOF PRESS
STRENGHT
BANDED DEAD LIFT (2-1-X-1) 4X4 RPE 8 (GOMA EN BARRA Y PIES)
BENCH PRESS (2-1-X-1) 4X4 RPE 8
SKILL
DB SNATCH ALTERNO
METCON
FOR TIME (10′ TC)
A)
21/15/9 DB SNATCH ALTERNO
ENTRE RONDAS 10 BURPEE BOX JUMP
B)
21/15/9 DB THRUSTER
ENTRE RONDAS 10 BURPEE BOX JUMP
SE DESCANSA LO SOBRANTE DEL TIME CAP ANTES DE EMPEZAR LA PARTE B
RX
60/50 CM
20/15 KG
SCALED
60/50 CM
15/10 KG
OPEN
50/40 CM
10/5 KG
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