WARM UP
2 RONDAS
10 BANDED SQUAT
20´´ KB ANKLE DORSIFLEXION
20/20´´ KB HIP OPENER
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15′ CADA 3′
4 FRONT SQUAT (2-0-1-1)
4 STRICT PULL UP (2-0-1-1)
RIR 2 ±82%
SKILL
HANG SQUAT CLEAN
METCON
EMOM 15′ CADA 3′
RX
SCALED
OPEN
6 DEAD LIFT
12 HANG SQUAT CLEAN
18 BURPEES OTB
***POR PAREJAS/RELEVOS***