WARM UP

2 RONDAS

10+10 MONSTER WALK
20″ FROG ROCKS
20″ PVC PASS THROUGH
20″ ANKLE DORSIFLEXION


STRENGHT

EMOM 15′ CADA 3′

8 FRONT SQUAT (2-1-1-1)
20 REMO GORILLA CON KB

*RIR 3-4 (ENTRE EL 60-70%)


SKILL

TECNICA HANG SNATCH
*DE POWER A FULL


METCON

EMOM 10′

RX

0-1′ 5 HANG SNATCH | 40/30 KG
1-2′ 20 KB SWING RUSO | 24/20 KG

SCALED

0-1′ 5 HANG SNATCH | 30/22,5 KG
1-2′ 20 KB SWING RUSO | 20/16 KG

OPEN

0-1′ 5 HANG SNATCH | 20/15 KG
1-2′ 20 KB SWING RUSO | 16/12 KG