WARM UP
4′ DU 2 RONDAS
15/15″ PVC SHOULDER FLEXION
30″ HIP MOBILITY 90/90
10 MONSTER WALK
15″ TUCK HOLD
10+10 SPIDERMAN THORACIC ROTATION
FUERZA EMOM 9 CADA 3
SHOULDER PRESS (2-0-X-1) 5X2 RIR 1
BAR L SIT UP HOLD///BAR TUCK HOLD
AVANZADO: 4X15″ ///BASICO: 4X15″
SKILL
SQUAT CLEAN
*AVANZADOS: BUSCAR 2 FULL SNATCH MAXIMO PESO
METCON
EMOM 12′ CADA 3′
3 SQUAT CLEAN
6 FRONT SQUAT
9 DEAD LIFT
12 PULL UP
RX
50/35 KG
SCALED
35/25 KG
BANDED PULL UP
OPEN
20/15 KG
JUMPING PULL UP
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