WARM UP

400 M RUN 2 RONDAS

10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE
12 PRISONER LUNGE
15/15″ PVC FRONT RACK POSITION

FUERZA EMOM 9 CADA 3

FRONT SQUAT (2-0-X-1)

1X2 RIR 1

4X1 RIR 1

SKILL

FOR TIME: 21/15/9 (10′ TC)

KB SNATCH
T2B/SIT UP

METCON

FOR TIME: (PAREJAS) 18′ TC 

400 M RUN
150 KB SWING SYNCRO
400 M RUN