WARM UP
4′ DU 2 RONDAS
20″ BOOTSTRAPPERS
10/10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
10 BANDED SCAPULA RETRACTION
FUERZA EMOM 9 CADA 3
HANG SQUAT CLEAN + PUSH JERK + BACK SQUAT + BACK PUSH JERK
AVANZADOS: BUSCAR MAXIMO PESO BEAR COMPLEX: CLUSTER BACK THRUSTER
SKILL
EMOM 8′ CADA 1′ COMPLEX
*AVANZADOS: 70% 2 X COMPLEX (CLUSTER + BACK THRUSTER)
*SCALED: INCREMENTANDO PESO A LA BARRA
*OPEN: SOLO BARRA
METCON
AMRAP 15′
200 M RUN
10 STRICT PUSH UP
10 WALL BALL
5 PROGRESION ABD
RX
9/6 KG
5 T2B
SCALED
7/5 KG
5 SIT UP CON BALON
OPEN
4/3 KG
5 SIT UP CON BALON
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