WARM UP

400 M RUN 2 RONDAS

10+10 THORACIC ROTATION
20″ PRAY SQUAT
20″ PVC PASS THROUGH
10 BANDED OHS SQUAT

FUERZA EMOM 9 CADA 3

FRONT SQUAT (2-1-X-1) 4X5 RIR 2

STRICT PULL UP (2-1-X-2) 4X5 RIR 2

SKILL

HANG POWER SNATCH

*AVANZADOS: SNATCH BALANCE 4X4 RIR 2

METCON

EMOM 12′

0-3′
10 HANG POWER SNATCH
10 1DB DEVIL PRESS ALTERNOS
3-6′
10 1DB THRUSTER
10 1DB OH LUNGE