WARM UP

2 RONDAS

20´´ KB ANKLE DORSIFLEXION
10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15´ CADA 3´

10 DEAD LIFT (2-1-X-1)
10 STRICT CHIN U

*60%


SKILL

SQUAT CLEAN


METCON

EMOM 10´

RX

0-1´ 5 SQUAT CLEAN + MAX BURPEES OTB | 50/35 KG
1-2´ REST
*BURPEES MAXIMA INTENSIDAD (HIIT)

SCALED

0-1´ 5 SQUAT CLEAN + MAX BURPEES OTB | 35/25 KG
1-2´ REST
*BURPEES MAXIMA INTENSIDAD (HIIT)

OPEN

0-1´ 5 FRONT SQUAT + MAX SCALED BURPEES OTB | 20/15 KG
1-2´ REST
*BURPEES MAXIMA INTENSIDAD (HIIT)