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