SESION DE MAÑANA: 1
SESION DE TARDE: 2
SESION COMPLETA: 3
1. FUERZA
A. 5′ amrap:
1 Hip / 1 knee / 1 full Snatch @ 55% / rest 15″
– Cuando no se pueda terminar el complex se descansa 30″.
Rest 5′
B. 5′ amrap:
1 hip / 1 knee / 1 full clean @ 55% / rest 15″
C. Back squat
1*5@50%
1*5@60%
1*5@70%
1*3@80%
6*1@90%
2. WOD
For time:
30 Double unders
30 Thrusters 40kg / 20kg
10 Lateral burpees over the bar *
30 Double unders
20 Thrusters 50kg / 30kg
20 Lateral burpees over the bar
30 Double unders
10 Thrusters 60kg / 40kg
30 Lateral burpees over the bar
3. GYMNASTICS
3′ amrap: Pull ups
2′ rest
3′ amrap: Muscle ups
2′ rest
3′ amrap: hspu
2′ rest
3′ amrap: ring dips