WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS


STRENGHT

EMOM 15´ CADA 3′

5 DEAD LIFT (2-1-X-1)
5 STRICT CHIN UP RIR 2

RPE 7.5 RIR 2-4 *80%


SKILL

WALL WALKS/ KB SNATCH


METCON

OPEN 22.1: AMRAP (15´ TC)

RX

3 WALL WALKS
12 DB/KB SNATCH | 20/16 kg
15 BOX JUMP OVER | 60/50 cm

SCALED

3 WALL WALKS
12 DB/KB SNATCH | 16/12 kg
15 BOX JUMP OVER | 60/50 cm

OPEN

3 GUSANO
12 DB/KB SNATCH | 12/8 kg
15 BOX JUMP OVER | 50/40 cm

*ESCALAR A GUSANO SI NO ES CAPAZ DE CONTROLAR LA POSICION DE LA ESPALDA