WARM UP

2 RONDAS

10 BANDED SQUAT RETRACTION
10 BANDED GOOD MORNING
10 CAT CAMEL
20″ PVC PASS THROUGH


STRENGHT

DEAD LIFT 4X4 80% (2-0-X-1)

SENTADILLA BULGARA 4X5 RIR 1


SKILL

HANG POWER SNATCH


METCON

4 ROUNDS FOR TIME (12′ TC)

5 HANG POWER SNATCH
10 BOX JUMP
15 THRUSTER
20 DU

RX

40/25 KG
60/50 CM

SCALED

30/20 KG
60/50 CM
40 SU

OPEN

20/15 KG
50/40 CM
30 SU