WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
5/5/5/5 YTWL


STRENGHT

EMOM 15´ CADA 3´

4 BACK SQUAT (2-1-X-1)
4 STRICT CHIN UP RIR 2

RPE 7.5 RIR 2-4 *82%


SKILL

HANG POWER CLEAN AND PUSH JERK


METCON

OPEN 22.2 (10´ TC)

9 DEAD LIFT + 9 BURPEE OTB
9 HANG POWER CLEAN + 9 BURPEE OTB
9 PUSH JERK + 9 BURPEE OTB
6 DEAD LIFT + 6 BURPEE OTB
6 HANG POWER CLEAN + 6 BURPEE OTB
6 PUSH JERK + 6 BURPEE OTB
3 DEAD LIFT + 3 BURPEE OTB
3 HANG POWER CLEAN + 3 BURPEE OTB
3 PUSH JERK + 3 BURPEE OTB

RX

50/35 KG

SCALED

35/25 KG

OPEN

PUSH PRESS
20/15 KG