NIVEL I
TÉCNICA
Squat series (air squat / front squat / OH squat)
4*10 front squat
METCON
Emom
0-5′: 10 Box jumps
5-10′: 10 dominadas
10-15′: 10 push ups
15-20′: 150m run
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NIVEL II
OLY
Power Snatch + OH squat 4*4
Front squat 2*8
METCON
Emom
0-5′: 15 wall ball
5-10′: 10 dominadas
10-20′: 200m run
20-25′: 10 hspu
25-30′: 10 burpee