WARM UP

400 M RUN 2 RONDAS

10 PLATE ROMANIAN DEADLIFT
15/15″ BANDED SIDE PLANK CLAMSHELL
20″ PVC PASS THROUGH
10 BANDED OHS SQUAT

FUERZA EMOM 9 CADA 3

DEAD LIFT (2-1-X-1) 4X5 RIR 2

BÁSICOS: + 4X10 KIPP SWING (BALANCEO)

AVANZADOS: PRACTICAR BMU ENTRE SERIES

SKILL

HANG POWER SNATCH

AVANZADOS: 3 HEAVY REP FULL SNATCH

METCON

METCON: 14′

A) 0-5′ EMOM CADA 1′ 5 HANG POWER SNATCH (FOR QUALITY)
B) 5-14′ FOR TIME: 21/15/9
WALL BALL
PULL UP