WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ BOOTSTRAPPERS
5/5/5/5 YTWL
10/10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15′ CADA 3′

7 BACK SQUAT (2-0-1-1)
7 STRICT CHIN UP (2-1-1-2)

*RIR 2-3 (ENTRE EL 70-75%)


SKILL

TECNICA COMPLEX

DEAD LIFT
HANG POWER CLEAN
PUSH PRESS


METCON

6 ROUNDS FOR TIME (12′ TC)

RX

9 DEAD LIFT | 50/35 KG
6 HANG POWER CLEAN
3 PUSH PRESS
30 DU

SCALED

9 DEAD LIFT | 40/25 KG
6 HANG POWER CLEAN
3 PUSH PRESS
30 DU

OPEN

9 DEAD LIFT | 30/15 KG
6 HANG POWER CLEAN
3 PUSH PRESS
30 DU