5 semana 6 semana 7 semana 8 semana 9 A 1 lunes martes 2 a) a) 3 3 rondas 2rondas 4 14 oh russian twist 30 seg ba 5 14 hip flow oh 30 seg m 6 14 back extension alternados 30 seg ba 7 30 seg di 8 b) 30 segdin 9 2 sets 10 3 reps b) 11 1 snatch pull muscle c 12 1 mu snatch power cle 13 1 p snatch squat cle 14 1 squat snatch 2x3x20% 15 barra 16 c) 17 c) 1clean+1 18 snatch 50/60/65/ 19 5x60% 3x1clean 20 4x70% 21 3x80% 22 2x90% d)