WARM UP
2 RONDAS
10 AIR SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
15/15´´ PVC FRONT RACK POSITION
15/15´´ DORSIFLEXION CON PICA
STRENGHT
EMOM 15´ CADA 3´
7 FRONT SQUAT (2-1-X-1)
7 STRICT PULL UP (2-1-X-0)
RPE 7 RIR 3-4 *73%
SKILL
HANG POWER CLEAN
METCON
3RFT (12′ TC)
RX
5 DEAD LIFT | 60/45 KG
10 HANG POWER CLEAN
15 WALL BALL | 9/6 KG
20 BOX JUMP | 60/50 CM
SCALED
5 DEAD LIFT | 40/25 KG
10 HANG POWER CLEAN
15 WALL BALL | 7/5 KG
20 BOX JUMP | 60/50 CM
OPEN
5 DEAD LIFT | 20/15 KG
10 HANG POWER CLEAN
15 WALL BALL | 74/3 KG
20 BOX JUMP | 50/40 CM