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