WARM UP

2 RONDAS

10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
20″ FROG ROCKS
10/10 SUPINE SHOULDER FLEXION
15/15″ PVC FRONT RACK POSITION


STRENGHT

EMOM 15′ CADA 3′

8 BACK SQUAT 65% (2-0-X-1)
8/8 STRICT PULL UP RIR 2-3


SKILL

HANG POWER CLEAN


METCON

3 X AMRAP 5′ ON / 1′ OFF

5 HANG POWER CLEAN
10 FRONT SQUAT
5 HANG POWER CLEAN
400 M RUN

TIEMPO RESTANTE:
MAX BOX JUMP OVER

RX

50/35 KG
60/50 CM

SCALED

40/25 KG
60/50 CM

OPEN

20/15 KG
50/40 CM