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 60/40400 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