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***