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
