LUNES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
60" pose de rana brazos estirados
WEIGHTLIFTING
6-8 * (snatch complex)
- 2 Hip Snatch desde P1 manteniendo el tronco vertical.
- 2 Snacth low pull desde P2
- 2 Above knee snatch
- Ver video antes de ejecutar
METCON
4 rondas por tiempo:
15 Toes to bar
30 KB swing 24/16
Run 400 meters
EXTRA
A. 4´ amrap:
1, 2, 3... power snatch @ 60%
1, 2, 3... box jumps
.
4´ bike, row, run @ 60% vam
B . 4´ amrap:
1, 2, 3... power snatch @ 70%
1, 2, 3... box jumps
.
4´ bike, row, run @ 60% vam
.
C. 4´ amrap:
1, 2, 3... power snatch @ 80%
1, 2, 3... box jumps
.
4´ bike, row, run @ 60% vam
MARTES
MIERCOLES
JUEVES
VIERNES
SABADO
DOMINGO
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