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