WARM UP
400 M RUN 2 RONDAS
15/15″ ROTACION TORACICA EN CUADRIPEDIA
10 PLATE ROMANIAN DEADLIFT
15/15″ BANDED SIDE PLANK CLAMSHELL
10 REVERSE SNOW ANGELS
FUERZA EMOM 9 CADA 3
DEAD LIFT (2-1-X-1) 5X3 RIR 1
STRICT PUSH UP
4 SERIES RIR 2 (BUSCAR PROGRESION QUE PERMITA COMO MINIMO 10 REPS)
*AVANZADOS: STRICT HSPU
SKILL
KB SNATCH
METCON
POR PAREJAS: FOR TIME (18′ TC)
400 M RUN (LOS DOS)
40 KB SWING (RELEVOS)
40 PULL UP (RELEVOS)
40 KB SNATCH (RELEVOS)
40 T2B (RELEVOS)
40 KB SQUAT (RELEVOS)
400 M 2KB CARRY FARM (LOS DOS)
RX
20/16 KG
SCALED
16/12 KG
BANDED PULL UP
KNEES TO CHEST
OPEN
12/8 KG
JUMPING PULL UP
SIT UP
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