WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10 BANDED SCAPULA RETRACTION
10+10 MONSTER WALK


STRENGHT

EMOM 12´30 CADA 2´30

1 DEAD LIFT (2-1-X-1)
1 STRICT PULL UP

RPE 9 RIR 1 *95%


SKILL

HANG POWER CLEAN AND JERK


METCON

«DT» 5 RFT (TC 10´)

 

RX

12 DEAD LIFT | 50/35 KG
9 HANG POWER CLEAN
6 PUSH JERK

SCALED

12 DEAD LIFT | 35/25
9 HANG POWER CLEAN
6 PUSH JERK (O PUSH PRESS)

OPEN

12 DEAD LIFT | 20/15
9 HANG POWER CLEAN
6 PUSH PRESS