WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK


STRENGHT

EMOM 15´ CADA 3′

4 DEAD LIFT (2-1-X-1)
4 STRICT PULL UP

RPE 7.5 RIR 2-4 *82%


SKILL

HANG SQUAT CLEAN


METCON

4 AMRAP 3´ + 1´ REST

*RONDAS DE ALTA INTENSIDAD
*OBJETIVO: 2 RONDAS CADA AMRAP

RX

5 HANG SQUAT CLEAN | 50/35 KG
10 FRONT SQUAT
15 KB SWING AMERICANO | 20/16 KG

SCALED

5 HANG SQUAT CLEAN | 40/25 KG
10 FRONT SQUAT
15 KB SWING AMERICANO | 16/12 KG

OPEN

5 HANG SQUAT CLEAN | 20/5 KG
10 FRONT SQUAT
15 KB SWING AMERICANO | 12/8 KG