WARM UP

2 RONDAS

10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
20″ FROG ROCKS
10/10 SUPINE SHOULDER FLEXION
15/15″ PVC FRONT RACK POSITION


STRENGHT

EMOM 15′ CADA 3′

9 BACK SQUAT 60% (2-0-X-1)
9 STRICT PULL UP


SKILL

HANG POWER CLEAN PUSH JERK


METCON

EMOM 12′ CADA 2′

7 DEADLIFT
7 HANG POWER CLEAN
7 PUSH JERK
20 DU

RX

50/35 KG

SCALED

35/25 KG

OPEN

20/15 KG
PUSH PRESS