WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20″ 90/90 HIP MOBILITY
15/15″ PVC FRONT RACK POSITION

STRENGHT

EMOM 15′ CADA 3′

3 BACK SQUAT 80-85% (2-0-X-1)
6/6 KB GORILLA ROW RPE 7

SKILL

HANG POWER CLEAN

METCON

EMOM 15′ CADA 2’30

5 DEADLIFT
5 HANG POWER CLEAN
10 KB SWING RUSO
10 BOX JUMP

RX

60/40 KG
28/20 KG
70/60 CM

SCALED

40/30 KG
20/16 KG
60/50 CM

OPEN

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