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
RX
60-70%
9/6 KG
SCALED
30/20 KG
7/5 KG
BANDED PULL UP
OPEN
20/15 KG
4/3 KG
JUMPING PULL UP
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