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
DEADLIFT (2-1-X-1) 5X4 RIR 1
STRICT PUSH UP 4 SERIES RIR 2 (BUSCAR PROGRESION QUE PERMITA COMO MINIMO 10 REPS)
*AVANZADOS: STRICT HSPU
SKILL
HANG POWER CLEAN & PUSH JERK
METCON
EMOM 10′ CADA 1′
3 HANG POWER CLEAN & JERK
4 PULL UP
5 WALL BALL
RX
50/35 KG
9/6 KG
SCALED
40/25 KG
BANDED PULL UP
7/5 KG
OPEN
SIN JERK
20/15 KG
JUMPING PULL UP
4/3 KG
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