WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20´´ HIP MOBILITY 90/90
10/10 SUPERMAN CONTRALATERAL


STRENGHT

EMOM 15′ CADA 3′

7 DEAD LIFT (2-1-1-1)
7 STRICT PULL UP (2-1-1-2)

*RIR 2-3 (ENTRE EL 70-75%)


SKILL

TECNICA SQUAT CLEAN


METCON

3 ROUNDS FOR TIME (16′ TC)

RX

20 SQUAT CLEAN | 50/35 KG
400 M RUN

SCALED

20 SQUAT CLEAN | 35/25 KG
400 M RUN

OPEN

20 SQUAT CLEAN | 20/15 KG
400 M RUN