WARM UP
4′ DU 2 RONDAS
15/15″ PVC SHOULDER FLEXION
10+10 MONSTER WALK
15″ TUCK HOLD
10+10 SPIDERMAN THORACIC ROTATION
FUERZA EMOM 9 CADA 3
SHOULDER PRESS (2-0-X-1) 5X3 RIR 1
BAR SIT UP HOLD///BAR TUCK HOLD
*AVANZADOS: 4X15″ ///BASICO: 4X15″
SKILL
POWER CLEAN & JERK
METCON
4 ROUNDS FOR TIME 12′ TC
5 POWER CLEAN & JERK
15 WALL BALL
100 M RUN BALON
RX
50/35 KG
9/6 KG
SCALED
35/25 KG
7/5 KG
OPEN
20/15 KG
4/3 KG
RUN SIN BALON
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