WARM UP

2 RONDAS

10+10 MONSTER WALK
20″ BANDED SERRATUS PUNCH
20″ FROG ROCKS
20″ PVC PASS THROUGH
20″ PVC FIGURE 8


STRENGHT

EMOM 12’30” cada 2’30”

2 BACK SQUAT (2-0-1-1)
5 STRICT CHIN UP(2-0-1-1)

* RIR 2 ALREDEDOR 90%


SKILL

TÉCNICA POWER SNATCH


METCON

3 AMRAP 3′ + 1′ REST

RX

5 POWER SNATCH | 40/25 KG
15 OH LUNGE | 20/16 KG
10 PULL UP

SCALED

5 POWER SNATCH | 30/20 KG
15 FRONT RACK LUNGE | 16/12 KG

OPEN

5 POWER SNATCH | 20/15 KG
15 FRONT RACK LUNGE SIN PESO