WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ BOOTSTRAPPERS 10 BANDED GOOD MORNING 10 CAT CAMEL STRENGHT EMOM 12'30" CADA 2'30" 5 DEAD LIFT (2-1-1-1) 5 STRICT PULL UP (2-0-1-0) *RIR 2-3 (ENTRE EL 77-82%) SKILL TECNICA SQUAT CLEAN METCON EMOM 10' CADA 30" RX SCALED OPEN 3 SQUAT CLEAN *PESO A ELEGIR POR ATLETA

WARM UP 2 RONDAS 10 FLEXION ESCAPULAR 10 DEAD BUG 15/15´´ PVC FRONT RACK POSITION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 12'30" CADA 2'30" 5 BENCH PRESS (2-0-1-1) SERIE T2B/KNEES UP/TUCK HOLD *SEGÚN EL NIVEL *RIR 2-3 (ENTRE EL 77-82%) SKILL TECNICA PUSH JERK METCON 3x3' AMRAP + 2' REST (13') RX 10 PUSH JERK...

WARM UP 2 RONDAS 10 REVERSE SNOW ANGELS 20´´ PVC PASS THROUGH 10 PSOAS BANDED MARCH 20´´ SKY REACHES STRENGHT EMOM 12'30" CADA 2'30" 5 BACK SQUAT (2-0-1-1) 5 STRICT CHIN UP (2-0-1-0) *RIR 2-3 (ENTRE EL 77-82%) SKILL TECNICA HANG SQUAT SNATCH METCON EMOM 10' CADA 1' RX 0-1´ 5 HANG SQUAT SNATCH 1-2´...

WARM UP 3 RONDAS 50 JUMPING JACK 20´´ HIP MOBILITY 90/90 15/15´´ PVC FRONT RACK POSITION 10+10 SPIDERMAN THORACIC ROTATION STRENGHT EMOM 12'30" CADA 2'30" 5 SHOULDER PRESS (2-0-1-1) SERIE SIDE PLANK 2X20-30´´ *ESCALAR SEGÚN EL NIVEL *RIR 2-3 (ENTRE EL 77-82%) SKILL TECNICA POWER CLEAN METCON 10 ROUNDS FOR TIME (15' TC) RX 5...

WARM UP 2 RONDAS 10+10 MONSTER WALK 20´´ PRAY SQUAT 10 BANDED SCAPULA RETRACTION 5/5/5/5 YTWL STRENGHT EMOM 12'30" CADA 2'30" 5 FRONT SQUAT (2-0-1-1) 15 REMO GORILLA CON KB *RIR 2-3 (ENTRE EL 77-82%) SKILL TABATA 2 KB FRONT SQUAT / 1 KB GOBLET 2 KB SUMO DEAD LIFT / 1 KB METCON 12'...

WARM UP 3 RONDAS 10 BANDED PULL APART 15/15´´ PVC SHOULDER FLEXION 20´´ ACTIVE PLANK 20/20´´ ANKLE DORSIFLEXION 20/20´´ SAMSON STRETCH STRENGHT EMOM 15' CADA 3' FUERZA QUE HAYA FALTADO A LO LARGO DE LA SEMANA 7 REPS // RIR 2-3 SKILL - METCON POR PAREJAS FOR TIME (15' TC) RX 800 M RUN 200...

WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ BOOTSTRAPPERS 5/5/5/5 YTWL 10 CAT CAMEL STRENGHT EMOM 15' CADA 3' 6 FRONT SQUAT (2-0-1-1) 16 REMO GORILLA CON KB *RIR 2-3 (ENTRE EL 75-80%) SKILL TÉCNICA SQUAT CLEAN METCON FOR TIME 15' TC RX 30 SQUAT CLEAN | 40/25 KG 20 BURPEES OTB 20 SQUAT CLEAN...

WARM UP 2 RONDAS 10+10 MONSTER WALK 20´´ PRAY SQUAT 20´´ PVC PASS THROUGH 20´´ ANKLE DORSIFLEXION STRENGHT EMOM 15' CADA 3' 7 FRONT SQUAT (2-0-1-1) 16 REMO GORILLA CON KB *RIR 2-3 (ENTRE EL 70-75%) SKILL TECNICA POWER SNATCH METCON EMOM 12' RX 0-1´ MAX POWER SNATCH | 40/30 KG 1-2´ MAX KB SWING...