WARM UP
4′ DU 2 RONDAS
15/15″ PVC SHOULDER FLEXION
30″ HIP MOBILITY 90/90
10+10 MONSTER WALK
15″ TUCK HOLD
10+10 SPIDERMAN THORACIC ROTATION
FUERZA EMOM 9 CADA 3
SHOULDER PRESS (2-0-X-1)
1X2 RIR 1
4X1 RIR 1
SKILL
POWER CLEAN AND JERK
AVANZADO: BUSCAR 2 FULL SNATCH MAXIMO PESO
METCON
METCON:
5 POWER CLEAN AND JERK
5 BURPEES OTB
*10 ROUNDS FOR TIME RX (ALTA INTENSIDAD)
*AMRAP 9′ PARA NIVEL 2
*EMOM 9′ CADA 1’30 EN NIVEL 3
RX
50/35 KG
SCALED
35/25 KG
OPEN
HANG POWER CLEAN AND PUSH PRESS
20/15 KG
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