WARM UP

2 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
10/10 SUPINE SHOULDER FLEXION
5/5/5/5 YTWL
20´´ PVC PASS THROUGH


STRENGHT

RM DEAD LIFT


SKILL

TECNICA POWER SNATCH


METCON

4 ROUNDS FOR TIME (18´ TC)

RX

400 M RUN
10 POWER SNATCH | 40/30 KG

SCALED

400 M RUN
10 POWER SNATCH | 30/20 KG

OPEN

3 ROUNDS

400 M RUN
10 HANG POWER SNATCH | 20/15 KG