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
RX
70-75% RM
60/50 CM
+5 HSPU/RONDA
SCALED
30/20 KG
50/40 CM
OPEN
20/15 KG
50/40 CM
STEP BOX OVER
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