WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK
10 BANDED GLUTE BRIDGE


STRENGHT

EMOM 15′ CADA 3′

5 DEAD LIFT 70%
10 LAT PULL DOWN


SKILL

TECNICA HANG SQUAT CLEAN


METCON

AMRAP 6´ + 2´ R + AMRAP 6´

200 M RUN
10 HANG SQUAT CLEAN
50 DU/SU
10 FRONT SQUAT

RX

50/35 KG

SCALED

35/25 KG
100 SU

OPEN

20/15 KG
50 SU