WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10/10 SUPERMAN CONTRALATERAL


STRENGHT

EMOM 15′ CADA 3′

8 DEAD LIFT (3-1-1-1)
8 STRICT PULL UP (2-1-1-2)

*RIR 3-4 (ENTRE EL 60-70%)


SKILL

TECNICA HANG CLEAN
*DE POWER A FULL


METCON

3 ROUNDS FOR TIME (15′ T.C.)

RX

10 HANG CLEAN | 50/35 KG
15 WALL BALL | 9/6 KG
400 M RUN

SCALED

10 HANG CLEAN | 30/20 KG
15 WALL BALL | 7/5 KG
400 M RUN

OPEN

10 HANG CLEAN | 20/15 KG
15 WALL BALL | 4/3 KG
400 M RUN