WARM UP

400 M RUN 2 RONDAS

20″ BANDED SERRATUS PUNCH
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

BANDED DEAD LIFT (3-0-X-3) 4X5 RPE 6-7

STRICT PULL UP 4X5 TEMPO 4-1-X-2 RPE 6-7

SKILL

HANG POWER CLEAN & PUSH JERK

METCON

EMOM 10′ CADA 1′

3 HANG POWER CLEAN & JERK
4 PULL UP
5 WALL BALL