WARM UP 4' DU 2 RONDAS 10 KB SQUAT 10 KB SWING 10 KB AROUND THE WORLD 10 KB HALO 10 KB KNEE WINDMILL FUERZA EMOM 9 CADA 3 DB BENCH PRESS (2-0-X-1) 4X8 RIR 2  KNEE BANDED SPLIT SQUAT 4X8/8 RPE 6-7 SKILL PULL UP METCON EMOM 14' (30" ON + 30" OFF) 0-1'...

WARM UP 400 M RUN 2 RONDAS 5/5/5/5 YTWL 10+10 THORACIC ROTATION 20" FRONT PLANK 30" COSSACK SQUAT 12 PRISONER LUNGE FUERZA EMOM 9 CADA 3 BANDED (RODILLAS) FRONT SQUAT (3-1-X-1) 4X8 RIR 2  STRICT PULL UP (2-1-X-1) 4X5 RIR 2 SKILL PUSH JERK *AVANZADOS: 2 HEAVY REP PUSH JERK DESDE RACK CON 2" PARADA...

WARM UP 400 M RUN 2 RONDAS 10 KB GLOBET SQUAT 8/8 KB BOTTOM UP PRESS EN LUNGE 12 PRISONER LUNGE 15/15" PVC FRONT RACK POSITION FUERZA EMOM 9 CADA 3 FRONT SQUAT (2-0-X-1) 1X2 RIR 1 4X1 RIR 1 SKILL FOR TIME: 21/15/9 (10' TC) KB SNATCH T2B/SIT UP METCON FOR TIME: (PAREJAS) 18'...

WARM UP 5' DU 2 RONDAS 10 BANDED SQUAT 15/15" WGS 10 CAT CAMEL 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 SALTO AL CAJON PLYO HANG POWER CLEAN T&GO SKILL AVANZADOS: A) CIRCUITO DE PLYOMETRIA SUBIENDO ALTURAS B) BUSCAR 2 REPETICIONES PESADAS HANG POWER SNATCH METCON METCON: 13' TC 30/2' REST/20 2' REST/ 10 ...

WARM UP 400 M RUN 2 RONDAS 20" BOOTSTRAPPERS 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 1X2 RIR 1 4X1 RIR 1 SKILL HANG POWER SNATCH AVANZADO: BUSCAR 2 REPETICIONES PESADAS HANG CLUSTER METCON METCON: 9/8/7...1 (15' TC)  HANG POWER SNATCH *ENTRE RONDAS:...

WARM UP 4' DU 2 RONDAS 15/15" PVC SHOULDER FLEXION 30" HIP MOBILITY 90/90 10+10 MONSTER WALK 15" TUCK HOLD 10+10 SPIDERMAN THORACIC ROTATION FUERZA EMOM 9 CADA 3 SHOULDER PRESS (2-0-X-1) 1X2 RIR 1 4X1 RIR 1 SKILL POWER CLEAN AND JERK AVANZADO: BUSCAR 2 FULL SNATCH MAXIMO PESO METCON METCON:  5 POWER CLEAN...

WARM UP 400 M RUN 2 RONDAS 10 CAT CAMEL 10 PLATE ROMANIAN DEADLIFT 15/15" BANDED SIDE PLANK CLAMSHELL 10 REVERSE SNOW ANGELS FUERZA EMOM 9 CADA 3 DEAD LIFT (2-1-X-1) 1X2 RIR 1 4X1 RIR 1 SKILL TECNICA DU METCON METCON: AMRAP 12' 5 PUSH UP 15 SIT UP 10 BURPEES 15 WALL BALL...

WARM UP 4' DU 2 RONDAS 15+15" WRIST MOBILIZATION 10/10 SUPINE SHOULDER FLEXION 20" PLANK SHOULDER TAPS 10 DEAD BUG FUERZA EMOM 9 CADA 3 STRICT PULL UP (2-1-X-0) 1X2 RIR 1 4X1 RIR 1 SKILL TECNICA PULL UP METCON METCON: 5 RFT (14' TC) 10 PULL UP 10 DB HANG SNATCH 10 WALL BALL...

WARM UP 4' DU 2 RONDAS 15+15" WRIST MOBILIZATION 10/10 SUPINE SHOULDER FLEXION 20" PLANK SHOULDER TAPS 10 DEAD BUG FUERZA EMOM 9 CADA 3 STRICT PULL UP (2-1-X-0) 5X2 RIR 1 STRICT TUCK UP BAR 4 SERIES RPE 8 SKILL KB SNATCH METCON POR PAREJAS: FOR TIME (18' TC) 400 M RUN (LOS DOS)...

WARM UP 400 M RUN 2 RONDAS 10 BANDED SQUAT 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 15/15" PVC FRONT RACK POSITION FUERZA EMOM 9 CADA 3 FRONT SQUAT (2-0-X-1) 5X2 RIR 1 DB BENCH PRESS ALTERNO 4X5/5 RIR 2 SKILL FULL SNATCH AVANZADO: BUSCAR 2 SQUAT CLEAN MAX PESO METCON AMRAP 3X3' +...