WARM UP

2 RONDAS

15/15´´ PVC FRONT RACK POSITION
10 SUPINE SHOULDER FLEXION
10 REVERSE SNOW ANGELS
90/90 HIP MOBILITY
20´´ FROG ROCKS


STRENGHT

RM BENCH PRESS


SKILL

HANG POWER CLEAN


METCON

5 ROUNDS FOR TIME (10´ TC)

RX

5 DEAD LIFT | 50/35 KG
5 HANG POWER CLEAN
5 FRONT SQUAT
5 PUSH PRESS

SCALED

5 DEAD LIFT | 35/25 KG
5 HANG POWER CLEAN
5 FRONT SQUAT
5 PUSH PRESS

OPEN

5 DEAD LIFT | 20/15 KG
5 HANG POWER CLEAN
5 FRONT SQUAT
5 PUSH PRESS