WARM UP

400 M RUN 2 RONDAS

20″ PVC PASS THROUGH
10 BANDED OHS SQUAT
30″ HIP MOBILITY 90/90
20″ PRAY SQUAT
15/15″ PVC FRONT RACK POSITION

FUERZA EMOM 9 CADA 3

FRONT SQUAT (2-0-X-1)

4X5 RIR 2

DB BENCH PRESS

4X8/8 RIR 2

SKILL

HANG POWER SNATCH

AVANZADOS: BUSCAR 5 REP PESADAS HANG SQUAT SNATCH

METCON

AMRAP 12′

5 PUSH UP
10 HANG POWER SNATCH
15 DB STEP BOX
20 SIT UP
40 DU

RX

5 HSPU
40/30 KG
20/15 KG
60 CM

SCALED

STRICT PUSH UP
30/20 KG
15/10 KG
50 CM
30 DU/ 80 SU

OPEN

5 HANG POWER
20/15 KG
40 CM STEP BOX SIN PESO
50 SU