WARM UP

3 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
15/15´´ PVC FRONT RACK POSITION
20´´ BOOTSTRAPPERS


STRENGHT

EMOM 15′  CADA 3′

5 DEAD LIFT (2-1-1-1)
5 STRICT CHIN UP (2-1-1-1)

RIR 2 ±80%


SKILL

TECNICA POWER CLEAN


METCON

4 ROUNDS FOR TIME (10´ TC)

RX

10 POWER CLEAN | 40/35 KG
10 FRONT SQUAT
10 PUSH PRESS

SCALED

10 POWER CLEAN | 30/20 KG
10 FRONT SQUAT
10 PUSH PRESS

OPEN

10 POWER CLEAN | 20/15 KG
10 FRONT SQUAT
10 PUSH PRESS