WARM UP

3 RONDAS

10 PRISONER GOOD MORNING
10 BANDED SQUAT
20´´ HIP MOBILITY 90/90
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 10′ CADA 2′

1 FRONT SQUAT (2-0-1-1)
1 STRICT PULL UP (2-0-1-0)
*RIR 2 (SOBRE EL 90%)


SKILL

POWER CLEAN


METCON

METCON: 8X1’ON + 1′ OFF (15′)

RX

10 BOX JUMP
MAX POWER CLEAN | 50/35 KG

SCALED

10 BOX JUMP
MAX POWER CLEAN | 35/25 KG

OPEN

10 BOX JUMP
MAX POWER CLEAN | 20/15 KG