WARM UP

2 RONDAS

1o BANDED SCAPULA RETRACTION
10 BANDED GLUTE BRIDGE
10 CAT CAMEL
15/15″ PVC FRONT RACK POSITION

STRENGHT

DEAD LIFT 3X2 90% RPE 9

SENTADILLA BULGARA 3X2 RPE 9

SKILL

HANG POWER CLEAN & KB SWING HIGH PULL

METCON

5 ROUND FOR TIME (14′ TC)

7 BOX JUMP OVER
7 HANG POWER CLEAN
7 KB SWING HIGH PULL
70 DU

RX

60/50 CM
50/35 KG
20/16 KG

SCALED

60/50 CM
35/25 KG
16/12 KG

OPEN

50/40 CM
20/15 KG
12/8 KG