WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ PRAY SQUAT
20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION
20´´ BOOTSTRAPPERS


STRENGHT

EMOM 15′ CADA 3′

7 FRONT SQUAT (2-0-1-1)
7 STRICT PULL UP (2-0-1-1)

RIR 2 ±75%


SKILL

TECNICA SQUAT CLEAN


METCON

FOR TIME 13′ T.C.

RX

30 SQUAT CLEAN | 40/25 KG
20 BURPEES OTB
20 SQUAT CLEAN | 50/35 KG
20 BURPEES OTB
10 SQUAT CLEAN | 60/45 KG

SCALED

30 SQUAT CLEAN | 30/20 KG
20 BURPEES
20 SQUAT CLEAN | 35/25 KG
20 BURPEES
10 SQUAT CLEAN | 40/30 KG

OPEN

30 SQUAT CLEAN | 20/15 KG
10 SCALED BURPEES
20 SQUAT CLEAN | 20/15 KG
10 SCALED BURPEES
10 SQUAT CLEAN | 20/15 KG