WARM UP

4′ DU 2 RONDAS

15/15″ PVC SHOULDER FLEXION
30″ HIP MOBILITY 90/90
10+10 MONSTER WALK
15 TUCK HOLD
10+10 SPIDERMAN THORACIC ROTATION

FUERZA EMOM 9 CADA 3

DB SHOULDER PRESS ALTERNO MANTENIENDO DB ARRIBA 4X6/6 RIR 2

CURL ISQUIO GOMA 4X8/8 RPE 7

SKILL

HANG POWER CLEAN Y HANG SQUAT CLEAN

*AVANZADOS: HEAVY REP SNATCH PUSH PRESS + OVER HEAD SQUAT

METCON

EMOM 12′ CADA 1’30

1 WALL CLIMB
2 SQUAT CLEAN
3 POGO BURPEES
4 FRONT SQUAT