NIVEL I
FUERZA
Hang squat clean 3-3-3-3-3
WOD
For time:
21 thrusters 40/30
400 run
15 thrsuters 50/35
400 run
9 thrusters 60/40400 run
EXTRA
Acumular 4′ plank
MOBILITY
5-10′ T spine overhead smash
NIVEL II
FUERZA
Hang power clean practice 15-20′
WOD
For time:
21 front squat
400 run
15 front squat
400 run
Front squat
400 run
EXTRA
Acumular 4′ plank
MOBILITY
5-10′ T spine overhead smash