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
