WARM UP

2 RONDAS

20´´ BOOTSTRAPPERS
10+10 MONSTER WALK
10 PULLS APART
20´´ KB ANKLE DORSIFLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 12´30 CADA 2´30

1 BACK SQUAT (2-0-1-1)
1 STRICT PULL UP (3-1-1-1)

RIR 1 ±93%


SKILL

TECNICA HANG POWER CLEAN


METCON

EMOM 9´ CADA 1´30´´ (6 RONDAS)

RX

5 DEAD LIFT | 50/35 KG
5 HANG POWER CLEAN
5 FRONT SQUAT

SCALED

5 DEAD LIFT | 35/25 KG
5 HANG POWER CLEAN
5 FRONT SQUAT

OPEN

5 DEAD LIFT | 20/15 KG
5 HANG POWER CLEAN
5 FRONT SQUAT