WARM UP

3 RONDAS

10 PRISONER GOOD MORNING
10 BANDED SQUAT
20´´ HIP MOBILITY 90/90
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 12’30» CADA 2’30»

2 FRONT SQUAT (2-0-1-1)
2 STRICT PULL UP (2-0-1-0)
*RIR 2 (ENTRE EL 85-90%)


SKILL

TÉCNICA SQUAT CLEAN


METCON

AMRAP 12′

RX

3 SQUAT CLEAN
6 DEAD LIFT | 60/40 KG
9 PULL UP

SCALED

3 SQUAT CLEAN
6 DEAD LIFT | 40/30 KG
9 PULL UP

OPEN

3 SQUAT CLEAN
6 DEAD LIFT | 20/15 KG
9 LAT PULL DOWN