A: Skill: Hang clean B: WOD: AMRAP 8′ 15 DB Hang clean 40 Double under

Sentadilla: 3 reps al 70% 3 reps al 80% 3 reps al 90% + “ si puedes hacer más repeticiones hazlas” Lunges con mancuernas: “buscando movimiento explosivo.” 5 x 10 Salto de potencia al cajón: “salto al cajón de 60 intentando apenas flexionar rodillas.” 5 x 10.

3x2k

-Lunes 25: Hang clean -Martes 26: Turkish get up -Miercoles 27: Deadlift -Jueves 28: Rope climb -Viernes 29: Tire flip

“Del“ For Time: 25 Burpees Run 400 meters with a 10 Kg medicine ball 25 Weighted pull-ups with a 10 kg dumbbell Run 400 meters with a 10 Kg medicine ball 25 Handstand push-ups Run 400 meters with a 10 Kg medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 10 kg  medicine ball […]

A: Skill: Back squat B: WOD: 7-5-3-5-7 Back squat