WARM UP

2 RONDAS

10 BANDED SQUAT
20″ BOOTSTRAPPERS
15/15″ PVC FRONT RACK POSITION
10 PULLS APART


STRENGHT

BACK SQUAT 5X10 65% (2-0-X-1)

STRICT CHIN UP 4X10 RIR 4


SKILL

HANG POWER CLEAN


METCON

METCON DBC: FOR TIME (12′ TC)

A) 400 M RUN
B) 10/8/6/4/2 T2B
ENTRE RONDAS:
10 HANG POWER CLEAN
50 DU
C) 400 M RUN

RX

50/35 KG

SCALED

30/20 KG
100 SU

OPEN

20/15 KG
50 SU