WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15´ CADA 3´
5 BACK SQUAT (2-1-X-1)
5 STRICT PULL UP
RPE 7.5 RIR 2-4 *80%
SKILL
HANG SQUAT CLEAN
METCON
3 ROUNDS FOR TIME (14´ TC)
RX
10 SQUAT CLEAN | 50/35 kg
20 BOX JUMP OVER | 60/50 cm
30 KB SWING | 20/16 kg
40 DU
SCALED
10 SQUAT CLEAN | 30/22,5 kg
20 BOX JUMP OVER | 60/50 cm
30 KB SWING | 16/12 kg
30 DU/ 60 SU
OPEN
10 FRONT SQUAT | 20/15 kg
20 BOX STEP OVER | 50/40 cm
30 KB SWING RUSO | 12/8 kg
40 SU