WARM UP

2 RONDAS

10 AIR SQUAT
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 12´30 CADA 2´30

1 FRONT SQUAT (2-0-X-1)
1 CHIN UP

RPE 9 RIR 1 *95%


SKILL

SQUAT CLEAN


METCON

FOR TIME (13´ TC)

RX

30 SQUAT CLEAN | 40/30 KG
30 BURPEE BOX JUMP OVER
30 THRUSTER

SCALED

30 SQUAT CLEAN | 30/22,5 KG
30 BURPEE BOX JUMP OVER
30 THRUSTER

OPEN

30 HANG POWER CLEAN | 20/15 KG
30 BURPEE BOX JUMP OVER
30 THRUSTER