WARM UP

400 M RUN 2 RONDAS

BANDED ISO WALL SQUAT + 10 ANGEL
15/15″ PVC FRONT RACK POSITION
30/30″ ANKLE DORSIFLEXION
20″ BOOTSTRAPPERS

STRENGHT

BACK SQUAT (2-0-X-1) 4X2 RPE 8 (GOMA EN RODILLAS)

DB ROW 1 MANO 4X7/7 RPE 7

SKILL

HANG POWER CLEAN

METCON

EMOM 15′ CADA 5′

10 HANG POWER CLEAN
10 KB SWING
10 OH LUNGE
10 BOX JUMP
15 WALL BALL

RX

9/6 KG
20/16 KG
20/15 KG
60/50 CM

SCALED

7/5 KG
16/12 KG
15/10 KG
60/50 CM

OPEN

4/3 KG
12/8 KG
10/5 KG
50/40 CM