WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 WALL ANGEL
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15´ CADA 3´
7 BACK SQUAT (2-1-X-1)
7 STRICT PULL UP
RPE 7.5 RIR 2 *75%
SKILL
SQUAT CLEAN
METCON
FOR TIME (12´ TC)
RX
400 M RUN
20 SQUAT CLEAN | 40/30 KG
400 M RUN
15 SQUAT CLEAN
400 M RUN
10 SQUAT CLEAN
SCALED
400 M RUN
20 SQUAT CLEAN | 30/22.5 KG
400 M RUN
15 SQUAT CLEAN
400 M RUN
10 SQUAT CLEAN
OPEN
400 M RUN
20 HANG POWER CLEAN | 20/15 KG
400 M RUN
15 HANG POWER CLEAN
400 M RUN
10 HANG POWER CLEAN
