WARM UP

2 RONDAS

20´´ BOOTSTRAPPERS
10+10 MONSTER WALK
10 PULLS APART
20´´ KB ANKLE DORSIFLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

TC 15´

RM BACK SQUAT


SKILL

TÉCNICA HANG SQUAT CLEAN


METCON

10 ROUNDS FOR TIME

RX

1 HANG SQUAT CLEAN | 60/40 KG
1 FRONT SQUAT
30 DU

*CADA RONDA + 1 FRONT SQUAT
(SE TERMINA EN 10 FRONT SQUAT)

SCALED

1 HANG SQUAT CLEAN | 40/30 KG
1 FRONT SQUAT
30 DU

*CADA RONDA + 1 FRONT SQUAT
(SE TERMINA EN 10 FRONT SQUAT)

OPEN

1 HANG POWER CLEAN | 20/15 KG
1 FRONT SQUAT
30 DU

*CADA RONDA + 1 FRONT SQUAT
(SE TERMINA EN 10 FRONT SQUAT)