WARM UP

400 M RUN 2 RONDAS

10 CAT CAMEL
10 DEAD BUG
10 BANDED SCAPULA RETRACTION
10 BANDED OHS SQUAT
10 PVC DEADLIFT

FUERZA EMOM 9 CADA 3

DEAD LIFT (2-1-X-1) 4X4 RIR 2

KB GORILLA ROW 4X6/6 RPE 7

SKILL

HANG POWER CLEAN + PUSH PRESS

*AVANZADOS: HEAVY REP COMPLEX

POWER CLEAN + PUSH JERK

METCON

METCON: (11′ TC)

21/15/9
PUSH JERK
BOX JUMP
TIEMPO QUE SOBRA AMRAP
5 T2B
10 BURPEE TO TARGET

RX

40/25 KG
70/60 CM

SCALED

30/20 KG
60/50 CM
K2C

OPEN

PUSH PRESS
20/15 KG
50/40 CM
10 SIT UP