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