WARM UP

5′ DU 2 RONDAS

10 BANDED SQUAT
15/15″ WGS
10 CAT CAMEL
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

FOR TIME 21/15/9 (10′ TC) X PAREJAS

*PULL UP-BANDED-JUMPING
*THRUSTER 40/30-20/15-WALL BALL 4/3 KG

*EJERCICIOS ESCALADOS RX-NIV2-NIV3

SKILL

HANG POWER SNATCH

METCON

FOR TIME POR PAREJAS

X M RUN
50 BURPEE BOX JUMP OVER (RELEVOS)
40 DB SNATCH SYNCRO
30 OH LUNGE SYNCRO
20 DB THRUSTER SYNCRO
10 DEVIL PRESS SYNCRO