WARM UP

5′ DU 2 RONDAS

10 BANDED SQUAT
5/5/5/5 YTWL
12 PRISONER LUNGE

FUERZA EMOM 9 CADA 3

MOBILITY FLOW 10′

*RECOMENDACIÓN:

-BOOTSTRAPPER-PRY SQUAT-GUSANO-SPIDERMAN-COSACKA..

*SE HACE CON ELLOS

SKILL

HANG POWER CLEAN + PUSH PRESS

*AVANZADOS: HEAVY REP COMPLEX

DEAD LIFT
HANG POWER CLEAN
FRONT SQUAT
PUSH JERK

METCON

FOR TIME (13′ TC)

400 M RUN 40 DEAD LIFT
300 M RUN 30 HANG POWER CLEAN
200 M RUN 20 FRONT SQUAT
100 M RUN 10 PUSH PRESS