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