WARM UP

2 RONDAS

10 BANDED ISO WALL SQUAT
10 REVERSE SNOW ANGELS
5/5/5/5 YTWL
15/15″ PVC FRONT RACK POSITION

STRENGHT

STRICT PULL UP 4X7 RPE 7

BAR STRICT TUCK UP 4 SERIES RIR 2

SKILL

HANG POWER CLEAN

METCON

FOR TIME: (10′ TC)

150 DU
21/15/9 HANG POWER CLEAN + WALL BALL
150 DU

RX

40/30 KG
9/6 KG

SCALED

30/20 KG
7/5 KG
200 SU

 

OPEN

20/15 KG
4/3 KG
150 SU