WARM UP

2 RONDAS

10+10 MONSTER WALK
10 CAT CAMEL
20´´ FROG ROCKS
20´´ HIP MOBILITY 90/90
10 PULLS APART


STRENGHT

EMOM 15′ CADA 3′

9 BACK SQUAT (3-1-1-1)
9 INVERTED BAR ROW (3-1-1-1)

RIR 3-4 ±60%


SKILL

TECNICA HANG SQUAT CLEAN


METCON

20′ AMRAP

RX

400 M RUN (AMBOS)
40 BOX JUMP (ALTERNO)
30 BURPEES (SYNCRO)
20 HANG SQUAT CLEAN (RELEVOS) | 60/40 KG

SCALED

400 M RUN (AMBOS)
40 BOX JUMP (ALTERNO)
30 BURPEES (SYNCRO)
20 HANG SQUAT CLEAN (RELEVOS) | 40/25 KG

OPEN

400 M RUN (AMBOS)
40 BOX JUMP (ALTERNO)
30 BURPEES (SYNCRO)
20 HANG SQUAT CLEAN (RELEVOS) | 20/15 KG