WARM UP

2 RONDAS

10+10 MONSTER WALK
10 CAT CAMEL
20´´ HIP MOBILITY 90/90
10 PULLS APART


STRENGHT

EMOM 15′ CADA 3′

7 BACK SQUAT (2-0-1-1)
7 INVERTED BAR ROW (3-1-1-1)

RIR 2 ±75%


SKILL

TECNICA POWER CLEAN


METCON

5 ROUNDS FOR TIME 15′ TC

RX

10 BURPEE BOX JUMP | 60/50 CM
15 KB STEP BOX 
20 KB SWING | 20/16 KG

SCALED

10 BURPEE BOX JUMP | 50/40 CM
15 KB STEP BOX 
20 KB SWING | 16/12 KG

OPEN

10 BURPEE BOX JUMP | 50/40 CM
15 KB STEP BOX SIN PESO 
20 KB SWING | 12/8 KG