WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20″ 90/90 HIP MOBILITY
10/10 SUPINE SHOULDER FLEXION
STRENGHT
EMOM 15′ CADA 3′
5 FRONT SQUAT 75% (2-0-X-1)
5 STRICT CHIN UP RIR 2
SKILL
TÉCNICA HANG SQUAT CLEAN
METCON
3 ROUNDS FOR TIME (12′ TC)
10 HANG SQUAT CLEAN
40 DU
400 M RUN
RX
50/35 KG
SCALED
40/25 KG
OPEN
20/15 KG
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