WARM UP

2 RONDAS

10 BANDED SQUAT 2´´ PARADA
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS


STRENGHT

EMOM 15′ CADA 3′

4 FRONT SQUAT 77-80%
4 STRICT CHIN UP RIR 2


SKILL

TECNICA HANG POWER CLEAN


METCON

FOR TIME: 21/15/9 (11´ TC)

DEAD LIFT
HANG POWER CLEAN
FRONT SQUAT

RX

50/35 KG

SCALED

35/25 KG

OPEN

20/15 KG