WARM UP

2 RONDAS

5/5/5/5 YTWL
20″ WGS
15/15″ PVC FRONT RACK POSITION
20″ HIP MOBILITY 90/90

STRENGHT

SENTADILLA A CAJON 1 PIERNA 4X10/10 RPE 6

*MAS FACIL CON PESO EN LAS MANOS

STRICT PULL UP 4X10 RPE 6

SKILL

HANG SQUAT CLEAN

METCON

10 ROUNDS FOR TIME (18′)

1 HANG SQUAT CLEAN
2 BURPEES OTB
3 PULL UP
4 KB SWING
5 BOX JUMP OVER

RX

60/45 KG
20/16 KG
60/50 CM

SCALED

BANDED PULL UP
40/30 KG
16/12 KG
60/50 CM

OPEN

JUMPING PULL UP
20/15 KG
12/8 KG
50/40 CM