WARM UP

400 M RUN 2 RONDAS

10 CAT CAMEL
30/30″ DORSIFLEXION PARED
20 ALTERNATIVE BANDED PSOAS MARCH AGAINST WALL
30″ HIP MOBILITY 90/90
15/15″ PVC FRONT RACK POSITION


FUERZA EMOM 9 CADA 3

FRONT SQUAT

1X2 RPE 6
1X2 RPE7
1X1 RPE 8
3X1 RPE 9

KB SIDE PLANK 4X15/15″ RPE 7


SKILL

POR EQUIPOS 3 PERSONAS

A) 9/9/9/6/6/6/3/3/3 (8′ TC)
DEAD LIFT
BURPEES OTB
B) 9/9/9/6/6/6/3/3/3 (8′ TC)
HANG POWER CLEAN
BURPEES OTB
C) 9/9/9/6/6/6/3/3/3 (8′ TC)
THRUSTER
BURPEES OTB
*LO QUE SOBRA DE TIEMPO DE CADA PARTE HASTA EL TC DESCANSO
*SE TRABAJA POR RELEVOS
*CUANDO SE TERMINA LA PARTE C, MAXIMOS BURPEES HASTA TC


METCON

AMRAP 14′

5 HANG POWER SNATCH (FOR QUALITY)
5 PUSH UP
10 BALL SIT UP
50 DU
1′ REST

RX

80/60 KG
60/40 KG
40/30 KG

SCALED

60/40 KG
40/30 KG
30/25 KG

OPEN

30/25 KG
20/15 KG
20/15 KG