WARM UP
4′ DU 2 RONDAS
10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE
15/15″ PVC SHOULDER FLEXION
10 DEAD BUG
FUERZA EMOM 9 CADA 3
STRICT CHIN UP (3-1-X-1) 5X5 RIR 1
PUSHING ALTER, KNEE RAISES///MOUNTAIN CLIMBERS 5 SERIES RPE 8
SKILL
TECNICA BOX JUMP PLYO *PRACTICAR EN DISCO, IR SUBIENDO ALTURA
CIRCUITO DE PLIOMETRIA
REPASO DE TECNICA HANG DB SNATCH
METCON
SUPER SERIES (14′)
*OBJETIVO: ALTURA QUE PERMITA TECNICA PLYO, MANTENER EL MISMO RITMO DENTRO DE LA SERIE E INTENTAR DB SNATCH UNBROKEN
40 BOX JUMP
40 HANG DB SNATCH
3′ REST
30 BOX JUMP
30 HANG DB SNATCH
2′ REST
20 BOX JUMP
20 HANG DB SNATCH
RX
20/15 KG
SCALED
15/10 KG
OPEN
10/5 KG
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