WARM UP

3 RONDAS

10 BUENOS DIAS KB
10 KB HALO
10 KB AROUND THE WORLD
20´´ ISO KB SQUAT


STRENGHT

EMOM 16´ 40´´ ON + 20´´ OFF

0-1´ KB SUMO DEAD LIFT HIGH PULL
1-2´ KB FRONT RACK LUNGE
2-3´ KB SHOULDER PRESS
3-4´ KB TAP (DESDE PLANCHA CODOS)


SKILL

KB CLEAN & PRESS (DESDE SUELO)


METCON

FOR TIME: (10´ TC)

RX

100 ALTERNATE KB CLEAN & JERK | 20/16 KG

SCALED

100 ALTERNATE KB CLEAN AND PRESS | 16/12 KG

OPEN

100 ALTERNATE KB CLEAN AND PRESS | 12/8 KG