WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15´ CADA 3´

3 FRONT SQUAT (2-0-X-1)
3 STRICT PULL UP RIR 2

RPE 7.5 RIR 2-4 *85%


SKILL

HANG POWER CLEAN


METCON

FOR TIME: 10/9/8/7/6/5/4/3/2/1 (10´ TC)

RX

DEAD LIFT  40/30 KG
HANG POWER CLEAN
FRONT SQUAT

SCALED

DEAD LIFT  30/22,5 KG
HANG POWER CLEAN
FRONT SQUAT

OPEN

DEAD LIFT  20/15 KG
HANG POWER CLEAN
FRONT SQUAT