NIEVL II

WARM UP
5′ calentamiento general
10′ burgener / skill transfer / Snatch progressions

WOD
For time:
3 Snatch 50/35
9 c2b
9 kbs 32/24
3 * Snatch 50/35
15 c2b
15 kbs 32/24
3 * Snatch 50/35
21 c2b
21 kbs 32/24

GYMNASTICS
20′ practice:
En grupos practicar en bloques de 3′:
Rope climb
Handstad (holds / strict / kipping…).
Rings (skin the cat, inverted hang, front lever, back lever…)
L-sit
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NIVEL I
WARM UP
5′ calentamiento general
10′ dumbell Snatch progressions

WOD
For time:
3 dumbell snatch
9 pull ups
9 kbs
3 dumbell snatch
15 pull ups
15 kbs
3 dumbell snatch
21 pull ups
21 kbs

GYMNASTICS
20′ practice:
Hollow / Superman
Handstad (holds / strict / kipping…)
Kipping