WARM UP

400 M RUN 2 RONDAS

20″ PVC PASS THROUGH
10 BANDED OHS SQUAT
15/15″ PVC FRONT RACK POSITION
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

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

STRICT PULL UP (2-1-X-0) 4X2 RIR 1

SKILL

HANG POWER SNATCH

*AVANZADOS: HEAVY REP COMPLEX

HANG POWER CLEAN + POWER CLEAN

METCON

METCON: 12′ 

A) AMRAP 5′: 2/4/6/8…
HANG POWER SNATCH
ENTRE RONDAS: 20 DU/40 SU
B) 2′ REST
C) AMRAP 5′: 3/6/9/12…
WALL BALL
PULL UP