SNATCH

6* (2 power snatch @ 75% + box jump complex) / 30” rest. Alterna la pierna en la siguiente serie).

WOD

Intervals 5 series:
50 seconds, rest 10 seconds
40 seconds, rest 20 seconds
30 seconds, rest 30 seconds
20 seconds, rest 40 seconds
10 seconds, rest 50 seconds
S1: Bike / S2: Burpees / S3: Row / S4: Box jumps / S5: Du

EXTRA

5* (5 strict weighted pull ups / 5 strict hspu).

NIVEL I

FUERZA
5*5 Back squat

WOD
Intervals 4 series:
50 seconds, rest 10 seconds
40 seconds, rest 20 seconds
30 seconds, rest 30 seconds
20 seconds, rest 40 seconds
10 seconds, rest 50 seconds
S1: Singles/ S2: Burpees / S3: KB swing / S4: Singles

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