WARM UP

2 RONDAS

10 BANDED SQUAT
10/10 SUPINE SHOULDER FLEXION
15+15´´ WRIST MOBILIZATION
20´´ ANKLE DORSIFLEXION


STRENGHT

EMOM 15′ CADA 3′

9 FRONT SQUAT (3-1-1-1)
9 STRICT PULL UP (3-1-1-1)

RIR 3-4 ±60%


SKILL

TECNICA HANG POWER CLEAN


METCON

AMRAP 15′

RX

10 DEAD LIFT | 40/30 KG
10 HANG POWER CLEAN
10 PUSH PRESS
400 M RUN

SCALED

10 DEAD LIFT | 30/20 KG
10 HANG POWER CLEAN
10 PUSH PRESS
400 M RUN

OPEN

10 DEAD LIFT | 20/15 KG
10 HANG POWER CLEAN
10 PUSH PRESS
400 M RUN