WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20´´ HIP MOBILITY 90/90
10 PLATE ROMANIAN DEADLIFT


STRENGHT

EMOM 15′ CADA 3′

10 DEAD LIFT (3-1-1-1)
10 STRICT CHIN UP (3-1-1-1)

RIR 3-4 ±60%


SKILL

EMOM 8′ CADA 2′

0-1´ PESO MUERTO CON KB CONTRALATERAL (LENTO)
1-2´ KB GORILLA ROW


METCON

FOR TIME 21/15/9 (8′ TC)

RX

THRUSTER | 40/30 KG
KB SWING | 20/16 KG

SCALED

THRUSTER | 30/20 KG
KB SWING | 16/12 KG

OPEN

THRUSTER | 20/15 KG
KB SWING | 12/8 KG