WARM UP

2 RONDAS

10 BANDED SCAPULA RETRACTION
10 BANDED GOOD MORNING
10 CAT CAMEL
20″ PVC PASS THROUGH


STRENGHT

DEAD LIFT 5X6 70% (2-0-X-1)

SENTADILLA BULGARA 4X8 RIR 2


SKILL

HANG POWER SNATCH


METCON

10 RONDAS (15′ TC)

7 HANG POWER SNATCH
7 BOX JUMP OVER

RX

40/30 KG
60/50 CM

SCALED

30/20 KG
60/50 CM

OPEN

20/15 KG
50/40 CM