WARM UP

2 RONDAS

50 DU/SU
10 BANDED SQUAT
10 CAT CAMEL
20´´ DORSIFLEXION TOBILLO
15/15´´ PVC FRONT RACK POSITION


STRENGHT

RM FRONT SQUAT TC 15’

PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM


SKILL

HANG SQUAT CLEAN


METCON

3 ROUNDS FOR TIME (13’ TC)

5 HANG SQUAT CLEAN
10 BURPEES OTB
5 HANG SQUAT CLEAN
400 M RUN
1’ REST

ALTA INTENSIDAD EN LAS RONDAS

RX

60/40 KG

SCALED

40/25 KG

OPEN

20/15 KG
SCALED BURPEE