NIVEL II
W-UP
Dynamic warm-up 10′ / técnica power clean 5′
FUERZA
Emom 12′
1-4′: 5 Power clean @70%
5-8′: 4 power clean @75%
9-12′: 3 power clean @80%
WOD
For time:
Row / run 1,000 meters
50 KB o dumbbell snatches 20-12
Row / run 750 meters
35 KB o dumbbell snatches 20-12
Row / run 500 meters
20 KB o dumbbell snatches 20-12
ENDURANCE
For time: 400-800-400-800-400 (60″ rest).
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NIVEL I
TECNICA
Power Snatch
WOD
For time:
Row / run 1,000 meters
50 KB o dumbbell snatches 12-8
Row / run 750 meters
35 KB o dumbbell snatches 12-8
Row / run 500 meters
20 KB o dumbbell snatches 12-8
ENDURANCE
For time: 400-800-400-800-400 (60″ rest).