WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 WALL ANGEL


STRENGHT

RM BACK SQUAT
PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM


SKILL

HANG POWER CLEAN


METCON

3 ROUNDS FOR TIME (14´ TC)

RX

10 HANG POWER CLEAN | 50/35 kg
20 BOX JUMP
400 M RUN

SCALED

10 HANG POWER CLEAN | 30/20 kg
20 BOX JUMP
400 M RUN

OPEN

10 HANG POWER CLEAN | 20/15 kg
20 BOX JUMP
400 M RUN