WARM UP
4′ DU 2 RONDAS
15/15″ WGS
15″ TUCK HOLD
20″ PLANK SHOULDER TAPS
10 FLEXION ESCAPULAR
FUERZA EMOM 9 CADA 3
SHOULDER PRESS
1X2 RPE 6
1X2 RPE7
1X1 RPE 8
3X1 RPE 9
BAR L SIT UP HOLD///BAR TUCK HOLD
AVANZADOS: 4X15″///BASICO:4X15″
SKILL
HANG POWER SNATCH
AVANZADOS: 2 HANG SQUAT SNATCH (HEAVY REP)
METCON
AMRAP 14′
5 HANG POWER SNATCH (FOR QUALITY)
5 PUSH UP
10 BALL SIT UP
50 DU
1′ REST
RX
40/30 CM
HSPU
9/6 KG
SCALED
30/20 KG
STRICT PUSH UP
7/5 KG
40 DU/100 SU
OPEN
20/15 KG
KNEE PUSH UP
4/3 KG
50 DU
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