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