WARM UP

2 RONDAS

10 BANDED SCAPULA RETRACTION
10 BANDED GOOD MORNING
10 CAT CAMEL
15/15″ PVC FRONT RACK POSITION


STRENGHT

DEAD LIFT 4X3 85% (2-0-X-1)

SENTADILLA BULGARA 4X4 RIR 1


SKILL

POWER CLEAN


METCON

10 ROUNDS FOR TIME (18′ TC)

5 BOX JUMP
5 POWER CLEAN
5 FRONT SQUAT
5 WALL BALL

RX

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

SCALED

60/50 CM
7/5 KG
35/25 KG

OPEN

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