WARM UP

5′ DU 2 RONDAS

10 BANDED SQUAT
5/5/5/5 YTWL
30″ HIP MOBILITY 90/90
12 PRISONER LUNGE

FUERZA EMOM 9 CADA 3

BACK SQUAT (2-0-X-1) 4X5 RIR 2

LAT PULL DOWN (3-1-X-1) 4X8 RPE 7

SKILL

ALT. DB HANG SNATCH

*AVANZADOS: PRACTICAR BMU GOMA

METCON

5 ROUNDS FOR TIME (15′ TC)

20 ALT. DB HANG SNATCH
15 SIT UP
10 DEAD LIFT
1 WALL CLIMB

RX

20/15 KG
50% RM

SCALED

15/10 KG
50/35 KG
2 WALL BALL CLIMB CORTO

OPEN

7’5/5 KG
40/25 KG
3 GUSANOS