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