WARM UP

2 RONDAS

10+10 MONSTER WALK
20´´ PRAY SQUAT
15/15´´ PVC FRONT RACK POSITION
20/20´´ ANKLE DORSIFLEXION


STRENGHT

EMOM 12’30» CADA 2’30»

4 FRONT SQUAT (2-0-1-1)
4 STRICT PULL UP (2-0-1-0)

*RIR 2 (ENTRE EL 80-83%)


SKILL

TECNICA SQUAT CLEAN


METCON

4 ROUNDS FOR TIME (10´ TC)

RX

5 SQUAT CLEAN | 60/40 KG
10 BOX JUMP OVER | 60/50 CM
15 BURPEES OTB

SCALED

5 SQUAT CLEAN | 40/25 KG
10 BOX JUMP OVER | 60/50 CM
15 BURPEES

OPEN

5 SQUAT CLEAN | 20/15 KG
10 BOX JUMP OVER | 50/40 CM
15 SCALED BURPEE