NIVEL II
FUERZA
Thruster 3 Rep Max
3* (10 Peso muerto (stiff legged) / 10 split jumps)
WOD
12 min AMRAP for quality and minimum rest:
5 Goblet squat (32/24)
10 Box jumps
15 Kettlebell Swings (32/24 kg)
20 Hollow Rocks
EXTRA RESISTENCIA
3*200 (30″)
2*400 (60″)
1*800 (90″)
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NIVEL I
TÉCNICA
goblet squat / bj / kb swing / hollow rocks
WOD
12 min AMRAP for quality and minimum rest:
5 Goblet squat (32/24)
10 Box jumps
15 KBS
20 hollow rocks
FUERZA
5*10 stiff legged deadlift
