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