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