WARM UP

2 RONDAS

10+10 MONSTER WALK
20´´ PRAY SQUAT
15/15´´ PVC FRONT RACK POSITION
20/20´´ ANKLE DORSIFLEXION


STRENGHT

EMOm 12’30» cada 2’30»

5 BACK SQUAT (2-0-1-1)
5 STRICT CHIN UP (2-0-1-0)

*RIR 2 (ENTRE EL 80%)


SKILL

TECNICA HANG POWER CLEAN AND JERK


METCON

FOR TIME 21/15/9 (11′ T.C.)

RX

DEAD LIFT | 40/30 kg
HANG POWER CLEAN AND JERK

SCALED

DEAD LIFT | 30/20 kg
HANG POWER CLEAN AND JERK

OPEN

DEAD LIFT | 20/15 kg
HANG POWER CLEAN AND JERK