WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ FROG ROCKS
10 SUPINE SHOULDER FLEXION
15/15´´


STRENGHT

EMOM 12′ cada 3′

2 BACK SQUAT 85%
8 LAT PULL DOW


SKILL

HANG POWER CLEAN


METCON

METCOM 18′ T.C.

A) FOR TIME 21/15/9 (9´)
DEAD LIFT
FRONT SQUAT

B) FOR TIME 21/15/9 (9´)
WALL BALL
HANG POWER CLEAN

*HASTA QUE NO TERMINA EL TC DE A) NO EMPIEZA B

RX

60/40 KG
9/6 KG

SCALED

35/25 KG
7/5 KG

OPEN

20/15 KG
4/3 KG