WARM UP

2 RONDAS

10 CAT CAMEL
10 DISOCIACIÓN LUMBOPELVICA
10 PRISONER GOOD MORNING
10 BANDED GLUTE BRIDGE
10 BANDED SQUAT
10 YTWL
20″ SUPERMAN ROCK HOLD


STRENGHT

MOBILITY 2×30″

PVC FRONT RACK POSITION
ANKLE MOVILTY
BOOTSTRAPPERS
SKY REACHES


SKILL

HANG SQUAT CLEAN

EMOM 10′ cada 2′

4 (5) BACK/FRONT SQUAT


METCON

EMOM 10′ cada 1′

RX

1′ 5 HANG SQUAT CLEAN | 60/40 kg
2′ 20 KB SWING RUSO | 24/20 kg

SCALED

1′ 5 HANG SQUAT CLEAN | 40/25 kg
2′ 20 KB SWING RUSO | 16/12 kg

OPEN

1′ 5 HANG POWER CLEAN | 30/20 kg
2′ 20 KB SWING RUSO | 12/8 kg