WARM UP
4′ DU 2 RONDAS
20″ BOOTSTRAPPERS
30/30″ ANKLE DORSIFLEXION
10+10 MONSTER WALK
10 BANDED SCAPULA RETRACTION
FUERZA EMOM 9 CADA 3
POWER CLEAN + HANG SQUAT CLEAN + FRONT SQUAT
AVANZADOS: POWER CLEAN + HANG SQUAT CLEAN (BUSCAR HEAVY REP)
SKILL
FOR TIME: 12/9/6 (10′ TC)
POWER CLEAN
HANG SQUAT CLEAN
FRONT SQUAT
RX: 60/40 KG
NIV 2: 40/25 KG
NIV 3: 20/15 KG
METCON
EMOM 9′
0-1′ 15 BURPEES TO TARGET
1-2′ X PROG ABD
2-3′ 50 DU
RX
T2B
SCALED
12 BURPEES TO TARGET
10 LEGS UP
30 DU
OPEN
10 SCALED BURPEE
15 SIT UP
50 SU
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