WARM UP

2 RONDAS

10 REVERSE SNOW ANGELS
10 BANDED SCAPULA RETRACTION
10 BANDED GOOD MORNING
10 CAT CAMEL


STRENGHT

BANDED DEADLIFT 5X8 60% (3-0-X-1)

SENTADILLA BULGARA 4X8 RIR 2


SKILL

TÉCNICA COMPLEX: HP CLEAN + 2 HS CLEAN + 2 SQUAT CLEAN


METCON

METCON DBC: EMOM 16′

0-1′ HP CLEAN + 2 HS CLEAN + 2 SQ CLEAN
1-2′ 10 BURPEE BOX JUMP OVER
2-3′ 16 KB SWING AMERICANO
3-4′ 8 KB STEP BOX

RX

60/40 KG
60/50 CM
20/16 KG

SCALED

35/25 KG
60/50 CM
16/12 KG

OPEN

20/15 KG
50/40 CM
12/8 KG