WARM UP

400 M RUN 2 RONDAS

10 LAT PULL DOWN
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS

FUERZA EMOM 9 CADA 3

RM DEAD LIFT

SKILL

HANG POWER CLEAN DEB RODILLA
*AVANZADOS: 3X3 HIGH HANG SQUAT CLEAN PESADO DEB RODILLA SUBIENDO PESO

METCON

3 ROUNDS FOR TIME (13′ TC) 

5 HANG POWER CLEAN
10 KB SWING
15 BOX JUMP
20 DB SNATCH ALTERNO

RX

60/40 KG
20/16 KG
60/50 CM
20/15 KG

SCALED

40/25 KG
16/12 KG
60/50 CM
20/15 KG

OPEN

20/15 KG
12/8 KG
50/40 CM
7’5/5 KG
HANG DB
SNATCH NO ALTERNO