WARM UP

2 RONDAS

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


STRENGHT

EMOM 12’30» CADA 2’30»

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


SKILL

TECNICA SQUAT CLEAN


METCON

ESCALERA 10/8/6/4/2 (7´ TC)

RX

SQUAT CLEAN | 60/40 KG
BURPEES OTB

SCALED

SQUAT CLEAN | 40/25 KG
BURPEES OTB

OPEN

SQUAT CLEAN | 20/15 KG
BURPEES OTB