WARM UP

2 RONDAS

30 JUMPING JACK
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK
5/5/5/5 YTWL
20´´ PVC PASS THROUGH


STRENGHT

EMOM 12′ cada 3′

3 SHOULDER PRESS 80%
RUEDA ABDOMINAL RIR 2


SKILL

HANG POWER SNATCH


METCON

5 ROUNDS FOR TIME (10´ TC)

5 HANG POWER SNATCH
10 BOX JUMP OVER
15 KB SWING

RX

40/25 KG
60/50 CM

SCALED

30/20 KG
60/50 CM

OPEN

20/15 KG
50/40 CM