WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3′

5 FRONT SQUAT (2-1-X-1)
5 STRICT PULL UP RIR 2

RPE 7.5 RIR 2-4 *80%


SKILL

HANG POWER SNATCH


METCON

EMOM 12′

RX

0-1´ 5 HANG POWER SNATCH | 50/35 KG
+
10 BURPEES OTB

1-2´ REST

SCALED

0-1´ 5 HANG POWER SNATCH | 40/25 KG
+
10 BURPEES OTB

1-2´ REST

OPEN

0-1´ 5 HANG POWER SNATCH | 30/20 KG
+
10 BURPEES OTB

1-2´ REST