WARM UP

5′ DU 2 RONDAS

10+10 MONSTER WALK
15/15″ WGS
10 CAT CAMEL
20″ PVC PASS THROUGH
10 BANDED OHS SQUAT


FUERZA EMOM 9 CADA 3

HANG POWER SNATCH

*AVANZADOS: 3 HEAVY REP HANG SQUAT SNATCH


SKILL

METCON: 20′ TC

A) AMRAP 5′ + 3′ REST
5 HANG POWER SNATCH
10 BOX JUMP OVER
40 DU
B) AMRAP 5′ + 3′ REST
10 THRUSTER
10 BURPEES X
20 SIT UP
C) AMRAP 4′
10 WALL BALL
5 PULL UP


METCON

METCON: FOR TIME (10′ TC)

100 KB GLOBET STEP BOX OVER
*CADA 1′ DESDE EL 0:
10 KB SWING

RX

40/25 KG
60/50 CM
POGO BURPEES
9/6 KG

SCALED

30/22,5 KG
60/50 CM
BOX JUMP NORMAL
BURPEE OTB
7/5 KG
BANDED PULL UP

OPEN

20/15 KG
50/40 CM
BOX JUMP NORMAL
BURPEE NORMAL
15 SIT UP
4/3 KG
JUMPING PULL UP