WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 WALL ANGEL
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3´

7 BACK SQUAT (2-1-X-1)
7 CHIN UP

RPE 7 RIR 3-4 *73%


SKILL

HANG SQUAT SNATCH


METCON

5 ROUNDS FOR TIME (8´ TC)

RX

4 HANG SNATCH | 50/30 KG
8 BURPEE BOX JUMP OVER | 60/50 CM
30 DU

SCALED

4 HANG SNATCH | 30/25 KG
8 BURPEE BOX JUMP OVER | 60/50 CM
30 DU

OPEN

4 HANG SNATCH | 20/15 KG
8 BURPEE OVER THE BAR
30 SU