WARM UP

400 M RUN 2 RONDAS

10+10 MONSTER WALK
20″ FROG ROCKS
20″ HIP MOBILITY 90/90
30/30″ ANKLE DORSIFLEXION

FUERZA EMOM 9 CADA 3

BACK SQUAT (2-0-X-1) 4X2 RIR 1

LAT PULL DOWN (3-1-X-1) 4X5 RPE 8

SKILL

DB SNATCH//DB HANG SNATCH

*AVANZADOS: PRACTICAR HSW O HSW HACIA PARED

METCON

FOR TIME: 20/18/16/14/12/10 (12′ TC)

DB SNATCH
DB FRONT RACK LUNGE