SEMANA XVI

Warmup

CALENTAMIENTO:
-AROUND THE BODY: 10 R/L
-FIGURA DE 8: 8 R/L
-HALO 10R/L
-SWING A DOS MANOS 180 º: 30´´ x 3 sets. /Rest 30“
-SQUAT SWING 12 reps x 2 sets
-CLEAN AND YERK: : 1´ x 3 Sets/Rest 40´´(30´´ con 1 mano y 30´´ con la otra)

Weightlifting (Kettlebel Snatch)

5 Rounds:
20 Snatch (10R/L) (subiendo de peso en cada round)(1´Rest entre rounds)

Metcon

4 Rounds Tabata:(24/16K) (1´Rest entre rounds)
R1. SQUAT SWING
R2. SNATCH IZQUIERDO
R3. RUSSIAN SWING (RIGIDO)
R4. SNATCH DERECHO
R5. RUSSIAN SWING(FLEXIBLE)
R6. SNATCH IZQUIERDO
R7. AMERICAN SWING (FLEXIBLE)
R8. SNATCH DERECHO

Gymnastics (Sit-up)

4 x 25 reps Sit Up OH KB