WARM UP

400 M RUN O 3′ DU 2 RONDAS

10 KB TATER SQUAT
10 KB HALO
10 KB GLUTE BRIDGE
8/8 KB BOTTOM UP PRESS EN LUNGE

STRENGHT

FRONT SQUAT (2-1-X-1) 4X6 RPE 7

PESO MUERTO 1 PIERNA 4X6 RPE 7

SKILL

HANG SQUAT CLEAN

METCON

FOR TIME: 11′ TC

400 M RUN
30 2KB STEP BOX OVER
400 M RUN
20 HANG SQUAT CLEAN

RX

40/30 KG
16+16KG/12+12 KG
50/40 CM

SCALED

30/20 KG
16/12 KG
50/40 CM

OPEN

HANG POWER CLEAN
20/15 KG
12/8 KG
40 CM