WARM UP
2 RONDAS
10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10 WALL ANGEL
STRENGHT
EMOM 15´ CADA 3´
5 DEAD LIFT (2-1-X-1)
1X STRICT CHIN UP RIR 2
RPE 7.5 RIR 2-4 *80%
SKILL
TECNICA HANG POWER CLEAN
METCON
FOR TIME (11´ TC)
OBJETIVO: ALTA INTENSIDAD, RONDAS UNBROKEN
RX
21/15/9 WALL BALL | 9/6 KG
18/12/6 BURPEES OTB
15/9/3 HANG POWER CLEAN | 50/35 KG
SCALED
21/15/9 WALL BALL | 7/5 KG
18/12/6 BURPEES OTB
15/9/3 HANG POWER CLEAN | 30/22.5 KG
OPEN
21/15/9 WALL BALL | 5/3 KG
18/12/6 BURPEES OTB
15/9/3 HANG POWER CLEAN | 20/15 KG