WARM UP
2 RONDAS
10 PULL APART
10/10 WGS
20´´ BOOTSTRAPPERS
15/15´´ PVC FRONT RACK POSITION
20´´ DORSIFLEXION PARED
STRENGHT
EMOM 12′ cada 3′
2 FRONT SQUAT 85-90%
2 STRICT CHIN UP RIR 1
SKILL
HANG SQUAT CLEAN
METCON
FOR TIME: 10/8/6/4/2 (10´ TC)
HANG SQUAT CLEAN
BURPEE OTB
RX
INCREMENTOS DE PESO PARA RX:
40-50-60-65-70 KG (O ESCALAR)
25-35-40-45-50 KG (O ESCALAR)
SCALED
40/25 KG
OPEN
20/15 KG