WARM UP

5′ DU 2 RONDAS

20″ PLANK SHOULDER TAPS
10+10 MONSTER WALK
15/15″ WGS
10 CAT CAMEL
15″ TUCK HOLD

FUERZA EMOM 9 CADA 3

POWER CLEAN AND JERK (T&GO)

*AVANZADOS:

3 HEAVY REPS POWER CLEAN AND JERK

SKILL

EMOM 16′

0-5′: 5 POWER CLEAN AND JERK
5-10′: 14/12/10/8/6 BURPEES OTB
10-16′: 1200 M RUN

METCON

AMRAP 10′

50 DU
X ABD PROG.
X PUSH PROG.