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