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