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