WARM UP

5′ DU 2 RONDAS

10 PVC DEADLIFT
15/15″ WGS
10 CAT CAMEL
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

HANG POWER CLEAN + PUSH PRESS

*AVANZADOS: HEAVY REP COMPLEX:

DEAD LIFT
HANG POWER CLEAN
FRONT SQUAT
PUSH PRESS

SKILL

EMOM 12′ CADA 3′

8 DEAD LIFT
8 HANG POWER CLEAN
8 FRONT SQUAT
8 PUSH PRESS

RX: 45/30 KG
NIV2: 30/22’5 KG
NIV3: 20/15 KG

METCON

EMOM 12′ CADA 3′

10 MAX POGO BURPEE
400 M RUN