ENTO 130402M Palma de Mallorca

ALFA
Snatch + sentadillas + dominadas
Snatch = arrancada suelo-cabeza + rápido
Clean = cargada suelo - hombro - rápida 2 tiempos
Jerk = envión hombro - cabeza
Power Snatch = A de potencia
Power Clean = C de potencia
Hang Snatch = arrancada colgante

Por tiempo 
- Hang Power Snatch 43 reps
- Correr 430 m
- Sentadillas 43 reps
- Correr 430 m
- 43 saltos al cajón 60cm / 50cm

BRAVO
Back squat 5x5
Por tiempo:
- shoulder press 10 rep
- overhead squat 15 rep
- push press 20 rep
- front squat 25 rep
- push jerk 30 rep
- back squat 35 rep

GYMNASTICS
Each round starts with 90 sec of jump rope
Holds: 90s,60s,45s,30s
HS balance wall
Squat wall sit
Tuck hold rings
Super man ground
L hold bar

CHARLIE
Saltos pliometría
For time 3 rounds:
- run 900 m / remar 900 m
- box jumps 30 rep 60cm / 50 cm
- 60 squat / 30 pull ups