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