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 4X18
COPENHAGEN PLANK 3X15/15″
SKILL
HANG DB SNATCH
METCON
4 ROUNDS FOR TIME (20′ TC)
10 HANG DB SNATCH
10 DB LUNGE
15 SIT UP
15 WALL BALL
1′ REST
RX
20/12’5 KG
DB SNATCH SUELO
ON LUNGE
9/6 KG
SCALED
15/10 KG
7/5 KG
OPEN
10/5 KG
4/3 KG
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