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