WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
20´´ PVC PASS THROUGH

STRENGHT

EMOM 15´ CADA 3´

6 DEAD LIFT (2-1-X-1)
6 STRICT PULL UP

RPE 7.5 RIR 2 *77.5%

SKILL

TÉCNICA HANG POWER SNATCH

METCON

FOR TIME (12´ TC)