WARM UP

400 M RUN 2 RONDAS

30″ HIP MOBILITY 90/90
20″ PRAY SQUAT
20″ PLANK SHOULDERS TAPS
15/15″ PVC FRONT RACK POSITION

FUERZA EMOM 9 CADA 3

FRONT SQUAT (2-1-X-1) 5X4 RIR 1

DB BENCH PRESS ALTERNO 4X8/8 RIR 2

SKILL

TECNICA SQUAT CLEAN
*AVANZADOS: 2 HEAVY REP SQUAT CLEAN

EMOM 10′
0-1′ 6 SQUAT CLEAN
1-2′ 8 BURPEES OTB