WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK


STRENGHT

EMOM 15´ CADA 3´

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

RPE 8 RIR 1-2 *90%


SKILL

HANG SQUAT CLEAN


METCON

AMRAP 10´

 

RX

2 HANG POWER CLEAN | 40/30 KG
5 THRUSTER
10 FRONT SQUAT
10 BOX JUMP OVER | 60/50 CM

*CADA RONDA + 2 HANG SQUAT CLEAN

SCALED

2 HANG POWER CLEAN | 30/22,5 KG
5 THRUSTER
10 FRONT SQUAT
10 BOX JUMP OVER | 60/50 CM

*CADA RONDA + 2 HANG SQUAT CLEAN

OPEN

2 HANG POWER CLEAN | 20/15 KG
5 THRUSTER
10 FRONT SQUAT
10 BOX JUMP OVER | 50/40 CM

*CADA RONDA + 2 HANG SQUAT CLEAN