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