WARM UP

400 M RUN 2 RONDAS

20″ PVC PASS THROUGH
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

DEAD LIFT 2-1-X-1 4X4 RPE 7

STRICT PULL UP 4X4 TEMPO 2-1-X-1 RPE 7

SKILL

HANG POWER SNATCH

AVANZADOS: HANG SQUAT CLEAN 3X3 MAXIMO PESO

METCON

EMOM 12′ CADA 45″

A) MAX HANG POWER SNATCH (TRABAJO POR QUALITY)
B) REST
C) MAX DU
D) REST