WARM UP

3 RONDAS

10 PRISONER GOOD MORNING
10 BANDED SQUAT
10 REVERSE SNOW ANGELS
20´´ HIP MOBILITY 90/90


STRENGHT

EMOM 12’30» CADA 2’30»

3 BACK SQUAT (2-0-1-1)
3 STRICT CHIN UP (2-0-1-0)
*RIR 2 (ENTRE EL 82-85%)


SKILL

TECNICA HANG POWER CLEAN


METCON

EMOM 12´ CADA 3´

RX

10 DEAD LIFT | 40/30 KG
10 HANG POWER CLEAN
10 FRONT SQUAT
MAX PUSH PRESS

SCALED

10 DEAD LIFT | 30/20 KG
10 HANG POWER CLEAN
10 FRONT SQUAT
MAX PUSH PRESS

OPEN

10 DEAD LIFT | 20/15 KG
10 HANG POWER CLEAN
10 FRONT SQUAT
MAX PUSH PRESS