WARM UP
3 RONDAS
10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
20´´ BOOTSTRAPPERS
10 REVERSE SNOW ANGELS
STRENGHT
EMOM 12´30 CADA 2´30
2 DEAD LIFT (2-1-1-1)
2 STRICT CHIN UP (2-1-1-1)
RIR 2 ±87%
SKILL
HANG POWER CLEAN
METCON
3X3 AMRAP 3´ + 1´ REST
RX
3 HANG POWER CLEAN | 40/30 KG
6 BOX JUMP | 70/60 CM
9 KB SWING RUSO | 32/24 KG
SCALED
3 HANG POWER CLEAN | 30/20 KG
6 BOX JUMP | 60/50 CM
9 KB SWING RUSO | 20/16 KG
OPEN
3 HANG POWER CLEAN | 20/25 KG
6 BOX JUMP | 50/40 CM
9 KB SWING RUSO | 12/8 KG
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