WARM UP
400 M RUN 2 RONDAS
10 LAT PULL DOWN
10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10 REVERSE SNOW ANGELS
STRENGHT
DEAD LIFT (2-0-X-1) 3X2 RPE 6-7
STRICT PULL UP (2-1-X-0) 3X2 RPE 6-7
SKILL
TÉCNICA CON DB (REPASO DE TODOS LOS MOVIMIENTOS)
METCON
EMOM 8′
0-1′ 14 DB SNATCH
1-2′ 10 STEP BOX HOVER
2-3′ 14 DB THRUSTER
3-4′ 10 STEP BOX OVER
4-5′ 14 DB OH LUNGE
5-6′ 10 STEP BOX OVER
6-7′ 10 DEVIL PRESS
7-8′ 10 STEP BOX OVER
RX
22´5/15 KG
SCALED
FRONT RACK LUNGE
15/10 KG
OPEN
GOBLET LUNGE
10/5 KG
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