WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
10 PULLS APART


STRENGHT

EMOM 15´ CADA 3′

5 FRONT SQUAT (2-1-X-1)
5 STRICT PULL UP RIR 2

RPE 7.5 RIR 2-4 *80%


SKILL

HANG POWER CLEAN


METCON

FOR TIME: 12/9/6/3 (10′ T.C.)

RX

HANG POWER CLEAN | 50/35 KG
FRONT SQUAT
THRUSTER
BACK SQUAT

SCALED

HANG POWER CLEAN | 35/25 KG
FRONT SQUAT
THRUSTER
BACK SQUAT

OPEN

HANG POWER CLEAN | 20/15 KG
FRONT SQUAT
THRUSTER
BACK SQUAT