WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15´ CADA 3´

6 FRONT SQUAT (2-1-X-1)
6 CHIN UP (2-1-X-0)

RPE 7.5 RIR 2 *77.5%


SKILL

HANG SQUAT CLEAN


METCON

EMOM 12´ CADA 3´

RX

10 DEAD LIFT | 60/40KG
10 HANG SQUAT CLEAN
10 BACK SQUAT

SCALED

10 DEAD LIFT | 40/27,5 KG
10 HANG SQUAT CLEAN
10 BACK SQUAT

OPEN

10 DEAD LIFT | 20/15 KG
10 HANG SQUAT CLEAN
10 BACK SQUAT