WARM UP
2 RONDAS
10 BANDED SQUAT
20″ BOOTSTRAPPERS
5/5/5/5 YTWL
10/10 SUPINE SHOULDER FLEXION
STRENGHT
EMOM 15′ CADA 3′
8 BACK SQUAT (2-1-1-1)
8 STRICT CHIN UP (2-1-1-2)
*RIR 3-4 (ENTRE EL 60-70%)
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
