WARM UP
2 RONDAS
10 CAT CAMEL
20″ BOOTSTRAPPERS
10+10 MONSTER WALK
10/10 SUPINE SHOULDER FLEXION
STRENGHT
BACK SQUAT (2-0-X-1) 4X7 RPE 7
CURL BICEPS ALTERNO 4X7 RPE 7
SKILL
HANG POWER CLEAN
METCON
EMOM 9′ CADA 1′ 30
A)
10 SIT UP
5 PUSH UP
5 PULL UP
B)
10 DB PUSH PRESS
10 HANG DB SNATCH
RX
A)
5 T2B
5 PULL UP
5 HSPU
B)
20/15 KG
SCALED
A)
STRICT PUSH UP
BANDED PULL UP
B)
12’5/7’5 KG
OPEN
A)
STRICT PUSH UP
JUMPING PULL UP
B)
10/5 KG
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