WARM UP

400 M RUN 2 RONDAS

10+10 MONSTER WALK
20″ PLANCHA SIERRA
20″ FROG ROCKS
30/30″ ANKLE DORSIFLEXION

FUERZA EMOM 9 CADA 3

BACK SQUAT (2-0-X-1) 4X3 RIR 1

LAT PULL DOWN (3-1-X-1) 4X6/6 RPE 7

SKILL

DB HANG SNATCH

*AVANZADOS: PRACTICAR HSW O HSW HACIA PARED

METCON

AMRAP 9′ (RX)

10 2XDB HANG SNATCH 15+15//10+10 KG
8 T2B
10 2XDB STEP BOX 50 CM
8 HAND RELEASED STRICT PUSH UP

AMRAP 9′ (SCALED)
15 SIT UP
10 1XDB SNATCH
10 1XDB STEP BOX 50 CM
8 STRICT PUSH UP

AMRAP 9′ (OPEN)
10 1XDB HANG SNATCH
10 SIT UP
10 STEP BOX 50/40 CM
5 KNEE STRICT PUSH UP