WARM UP

400 M RUN 2 RONDAS

10 CAT CAMEL
5/5 SENTADILLA A CAJON 1 PIERNA
15/15″ PVC FRONT RACK POSITION
15″ TUCK HOLD

FUERZA EMOM 9 CADA 3

FRONT SQUAT 4X2 TEMPO 2-0-X-1 RPE 8-9

KB SIDE PLANK 4X15/15″ RPE 7

SKILL

HANG POWER SNATCH

AVANZADOS:
POWER CLEAN + HANG SQUAT
CLEAN + SQUAT CLEAN
4 SERIES RPE 7

METCON

4 ROUNDS FOR TIME: (15′ TC)

5 HANG POWER SNATCH
10 BOX JUMP OVER
200 M RUN
1′ REST