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