WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK
10 BANDED GLUTE BRIDGE
10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15′ CADA 3′

5 DEAD LIFT 75%
10 LAT PULL DOWN


SKILL

TÉCNICA HANG POWER CLEAN


METCON

4 ROUNDS FOR TIME (20´ TC)

10 HANG POWER CLEAN
20 BURPEE OTB
30 WALL BALL
40 DEAD LIFT
50 BOX JUMP OVER
40 DEAD LIFT
30 WALL BALL
20 BURPEE OTB
10 HANG POWER CLEAN

RX

60/50 CM
50/35 KG
9/6 KG

SCALED

60/50 CM
40/25 KG
7/5 KG

OPEN

50/40 CM
20/15 KG
4/3 KG