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
