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