SEMANA T3: QUATERFINALS PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

60" pose de rana brazos estirados

Catalyst snatch warm up

WEIGHTLIFTING

A. 8 * 3 postion snatch.

B. Back squat 5*1

METCON

Amrap 12´

21 cal bike

7 muscle ups

EXTRA

A. 5´ amrap:

1, 2, 3... power snatch @ 70%

1, 2, 3... box jumps

.

5´ bike, row, run @ 60% vam

B . 4´ amrap:

1, 2, 3... power snatch @ 80%

1, 2, 3... box jumps

.

5´ bike, row, run @ 60% vam

.

C. 3´ amrap:

1, 2, 3... power snatch @ 90%

1, 2, 3... box jumps

.

5´ bike, row, run @ 60% vam

- No realizar TNG

MARTES

MIERCOLES

JUEVES

VIERNES

SABADO

DOMINGO