Warmup
1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
paso gusano
10 hrpu
10 WBS
Weightlifting (Bench Press)
4-4-2-2-2 bench press
Metcon
EMOM 8’
10 bent over row (50/30)
15 box jump (60/45)
2’ rest
Metcon (Rondas y Reps)
AMRAP 10’
2 complex (hang power clean + push press + cluster) @ 70% 1rm thruster
(aumentamos 2 reps en cada ronda)
30 saltos laterales a la barra
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