WARM UP

2 RONDAS

10 BANDED SQUAT 2´´ PARADA
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS


STRENGHT

EMOM 15′ CADA 3′

4 FRONT SQUAT 77%
4 STRICT CHIN UP RIR 2


SKILL

TECNICA HANG POWER CLEAN


METCON

EMOM (15´ TC)

0-1´ 10 BURPEE BOX JUMP OVER
1-2´ 10 HANG POWER CLEAN
2-3´ 50 DU

RX

70/60 CM
60/45 KG

SCALED

60/50 CM
40/30 KG
100 SU

OPEN

50/40 CM
20/15 KG
50 SU