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