WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10 BANDED SCAPULA RETRACTION
10+10 MONSTER WALK
10 BANDED GLUTE BRIDGE


STRENGHT

RM DEAD LIFT
PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM


SKILL

TECNICA POWER CLEAN


METCON

5 ROUNDS FOR TIME (14´)

RX

10 POWER CLEAN | 40/30 KG
20 FRONT SQUAT
30 THRUSTER
40 DEADLIFT
30 THUSTER
20 FRONT SQUAT
10 POWER CLEAN

SCALED

10 POWER CLEAN | 30/22,5  KG
20 FRONT SQUAT
30 THRUSTER
40 DEADLIFT
30 THUSTER
20 FRONT SQUAT
10 POWER CLEAN

OPEN

10 POWER CLEAN | 20/15  KG
20 FRONT SQUAT
30 THRUSTER
40 DEADLIFT
30 THUSTER
20 FRONT SQUAT
10 POWER CLEAN