LUNES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
Durante 10´
30/30" lizard pose
3 snatch shoulder press + 3 oh squat + 3 snatch balance
MAX EFFORT
6-8* (3 position snatch pause 2")
- Ver el video al de la camiseta blanca.
- Haremos 3 paradas de 2" en P3 (a un cm del suelo), en P2 (justo por encima de rodilla) y en P1 (tronco vertical, hombros detrás de barra)
METCON
For time:
Row 2,000 meters
21 DB cleans 25/20
15 DB thrusters 25/20
Row 1,000 meters
15 DB cleans 25/20
12 DB thrusters 25/20
Row 500 meters
9 DB cleans 25/20
9 DB thrusters 25/20
ACCESORY LOWER
5 reps @ 95% Back squat
5* 10 deadlift
5* 10/10 filly lunge
5* 10/10 single leg hip thrust
4*6/6 hip cars
100 DB hollow rocks
MARTES
MIERCOLES
JUEVES
VIERNES
SABADO
DOMINGO
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