WARM UP
2 RONDAS
10 BANDED SQUAT
20´´ PRAY SQUAT
20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15′ CADA 3′
7 FRONT SQUAT (2-0-1-1)
7 STRICT PULL UP (2-0-1-1)
RIR 3-4 ±70%
SKILL
TECNICA SQUAT CLEAN
METCON
EMOM 12′
RX
0-1´ 5 SQUAT CLEAN + MAX BURPEE OTB | 60/40 KG
1-2´ REST
SCALED
0-1´ 5 SQUAT CLEAN + MAX BURPEE OTB | 40/25 KG
1-2´ REST
OPEN
0-1´ 5 SQUAT CLEAN + MAX BURPEE OTB | 20/15 KG
1-2´ REST
