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
RX
50/35 KG
9/6 KG
SCALED
40/25 KG
7/5 KG
OPEN
20/15 KG
4/3 KG
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