CROSS
STRENGTH
E3MO3M 12’
4-3-2-1 Weighted Strict Pull Ups RIR 1 - 0
- 20'' rest -
4 Speedy Ring Row
- 10'' rest -
5/5 Halfkneealing Band Lateral Rotation
CONDITIONING
4 x 3' ON - 1'30" OFF
Alternando entre A y B
A.
32 Heavy Du // 40-50 Du
18 V-ups
max c2b
B.
8 D-kb ó d-db clean & Jerk 24/16 / 22’5/15
10 High Box jump over
Max:
Opción 1: (leg less) rope climb
Opción 2: Strict Pull ups
Movimientos
The Butterfly Pull-Up The Rope Climb (Basket) The Rope Climb (Wrapping)