WARM UP

2 RONDAS

10+10 MONSTER WALK
20´´ PRAY SQUAT
15/15´´ PVC FRONT RACK POSITION
20/20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION

STRENGHT

EMOM 12’30» CADA 2’30»

3 FRONT SQUAT (2-0-1-1)
3 STRICT PULL UP (2-0-1-0)
*RIR 2 (ENTRE EL 82-85%)

SKILL

POWER CLEAN AND PUSH JERK

METCON

5X AMRAP 2´ + 1´REST (14´)