WARM UP

2 RONDAS

10+10 MONSTER WALK
10 PULLS APART
20´´ KB ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
20´´ FROG ROCKS
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 12´30 CADA 2´30

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

RIR 2 ±90%


SKILL

TECNICA SQUAT CLEAN


METCON

30 ROUNDS FOR TIME (8´ TC)

RX

1 SQUAT CLEAN | 50/35 KG
2 BURPEES OTB

SCALED

1 SQUAT CLEAN | 35/25 KG
2 BURPEES OTB

OPEN

1 SQUAT CLEAN | 20/15 KG
2 SCALED BURPEES