WARM UP

2 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
10 SUPINE SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION

STRENGHT

EMOM 15´ CADA 3´

8 DEAD LIFT (2-1-X-1)
8 STRICT PULL UP

RPE 7 RIR 3-4 *70%

SKILL

TECNICA POWER CLEAN AND JERK

METCON

FOR TIME 15/10/5 (7´ TC)