WARM UP

5′ DU 2 RONDAS

8 WALL ANGELS
15/15″ WGS
15/15″ PVC FRONT RACK POSITION
30/30″ ANKLE DORSIFLEXION


STRENGHT

BANDED FRONT SQUAT (2-1-X-1) 4X4 RPE 8

STRICT CHIN UP (2-1-X-1) 4X4 RPE 8


SKILL

HANG POWER CLEAN


METCON

FOR TIME: 5 RFT (12′ TC)

10 HANG POWER CLEAN
10 BURPEES OTB

*PESO CON EL QUE PUEDAN HACER 10 REPS UNBROKEN

RX

40/30 KG

SCALED

30/22’5 KG

OPEN

20/15 KG