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