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
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