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′

8 BACK SQUAT (2-0-1-1)
8 INVERTED BAR ROW (3-1-1-1)

RIR 3-4 ±70%


SKILL

TECNICA HANG POWER CLEAN


METCON

EMOM 10´ CADA 30″

RX

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

SCALED

1 DEAD LIFT | 30/20 kg
2 HANG POWER CLEAN
3 FRONT SQUAT

OPEN

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