WARM UP

3 RONDAS

10 BANDED PULL APART
10 BANDED GOOD MORNING 15/15´´ PVC SHOULDER FLEXION
10 REVERSE SNOW ANGELS


STRENGHT


SKILL

TECNICA HANG POWER CLEAN


METCON

METCON: 32′

RX

A) FOR TIME 9/8/7…/1 (8´TC)
HANG POWER CLEAN | 40/30 KG
*5 BURPEES OTB
B) FOR TIME 9/8/7…/1 (8´TC) FRONT SQUAT
*5 BURPEES OTB
C) FOR TIME 9/8/7…/1 (8´TC)
DEAD LIFT
*5 BURPEES OTB
D) FOR TIME 9/8/7…/1 (8´TC)
THRUSTER
*5 BURPEES OTB

*LO QUE TE SOBRA DE TIEMPO DE CADA PARTE HASTA EL TC DESCANSO

SCALED

A) FOR TIME 9/8/7…/1 (8´TC)
HANG POWER CLEAN | 30/20 KG
*4 BURPEES
B) FOR TIME 9/8/7…/1 (8´TC) FRONT SQUAT
*4 BURPEES
C) FOR TIME 9/8/7…/1 (8´TC)
DEAD LIFT
*4 BURPEES
D) FOR TIME 9/8/7…/1 (8´TC)
THRUSTER
*4 BURPEES

*LO QUE TE SOBRA DE TIEMPO DE CADA PARTE HASTA EL TC DESCANSO

OPEN

A) FOR TIME 9/8/7…/1 (8´TC)
HANG POWER CLEAN | 20/15 KG
*3 BURPEES SCALED
B) FOR TIME 9/8/7…/1 (8´TC) FRONT SQUAT
*3 BURPEES SCALED
C) FOR TIME 9/8/7…/1 (8´TC)
DEAD LIFT
*3 BURPEES SCALED
D) FOR TIME 9/8/7…/1 (8´TC)
THRUSTER
*3 BURPEES SCALED

*LO QUE TE SOBRA DE TIEMPO DE CADA PARTE HASTA EL TC DESCANSO