WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED GLUTE BRIDGE
10/10 SUPERMAN CONTRALATERAL
20″ PVC PASS THROUGH

STRENGHT

EMOM 10′ CADA 2’30

2 DEADLIFT 70% (2-1-X-1)
2 STRICT PULL UP RIR 1

SKILL

HANG POWER SNATCH

METCON

EMOM 12′ 

0-1′ 5 HANG POWER SNATCH
1-2′ 10 BURPEE BOX JUMP OVER
2-3′ 15 WALL BALL

RX

50/35 KG
9/6 KG
70/60 CM

SCALED

30/22’5 KG
7/5 KG
60/50 CM

OPEN

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