WARM UP
2 RONDAS
10 KB SLING SHOT
10 BUENOS DIAS KB
10/10 SUPINE SHOULDER FLEXION
10 PULLS APART
20´´ FROG ROCKS
STRENGHT
EMOM 12’30» CADA 2’30»
3 FRONT SQUAT (2-0-1-1)
3 STRICT PULL UP (2-0-1-1)
RIR 3 ±82%
SKILL
HANG POWER CLEAN
METCON
3 ROUNDS FOR TIME (15´ TC)
RX
10 HANG POWER CLEAN | 40/30 KG
10 KB SWING | 20/16 KG
10 FRONT SQUAT
10 KB SWING
10 PUSH PRESS
10 KB SWING
SCALED
10 HANG POWER CLEAN | 30/22,5 KG
10 KB SWING | 16/12 KG
10 FRONT SQUAT
10 KB SWING
10 PUSH PRESS
10 KB SWING
OPEN
10 HANG POWER CLEAN | 20/15 KG
10 KB SWING | 12/8 KG
10 FRONT SQUAT
10 KB SWING
10 PUSH PRESS
10 KB SWING
