WARM UP

3 RONDAS

30 JUMPING JACK
10 CAT CAMEL
10+10 MONSTER WALK
10 BANDED SQUAT
10 DISOCIACIÓN LUMBOPELVICA
10 PRISONER GOOD MORNING


STRENGHT

MOBILITY 2×30″

PVC FRONT RACK POSITION
ANKLE MOVILTY
BOOTSTRAPPERS
SKY REACHES


SKILL

HANG POWER CLEAN


METCON

EMOM 10′ cada 30″

RX

1 DEAD LIFT | 50/35 kg
2 HANG POWER CLEAN | 50/35 kg
3 FRONT SQUAT | 50/35 kg

SCALED

1 DEAD LIFT | 35/25 kg
2 HANG POWER CLEAN | 35/25 kg
3 FRONT SQUAT | 35/25 kg

OPEN

1 DEAD LIFT | 20/15 kg
2 HANG POWER CLEAN | 20/15 kg
3 FRONT SQUAT | 20/15 kg