WARM UP

2 RONDAS

10 KB SLING SHOT
10 KB SQUAT
10 KB GOOD MORNING
10 KB HALO


STRENGHT

TECNICA KB SNATCH

TABATA KB SNATCH


SKILL


METCON

METCOM 27′

A) FOR TIME (9′ TC)

RX

21/15/9 THRUSTER | 40/30 KG
40/30/20 JUMP OVER THE BAR

SCALED

21/15/9 THRUSTER | 30/22.5 KG
40/30/20 JUMP OVER THE BAR

OPEN

21/15/9 THRUSTER | 20/15 KG
40/30/20 JUMP OVER THE BAR

B) FOR TIME 9/7/8…/1 (9´ TC)

RX

STRICT PUSH UP
SIT UP

SCALED

PUSH UP
SIT UP

OPEN

PUSH UP
SIT UP

C) FOR TIME (9´ TC)

RX

400 M RUN
60 KB SWING | 20/16 KG
400 M RUN

SCALED

400 M RUN
60 KB SWING | 16/12 KG
400 M RUN

OPEN

400 M RUN
60 KB SWING | 12/8 KG
400 M RUN