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