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
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