WARM UP

400 M 2 RONDAS

10 BANDED SCAPULA RETRACTION
10 BANDED GLUTE BRIDGE
15/15″ PVC FRONT RACK POSITION
10 BAND OH PRESS

STRENGHT

ALT. DB SHOULDER PRESS 4X20

COPENHAGEN PLANK 3X15″

SKILL

HANG DB SNATCH

METCON

FOR TIME 10′ TC

A) 400 M RUN
B) 3 RONDAS
10 HANG DB SNATCH
10 WALL BALL
C) 400 M RUN

RX

20/15 KG
9/6 KG

SCALED

15/10 KG
7/5 KG

OPEN

7’5/5 KG
4/3 KG