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
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