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