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′
5 BACK SQUAT 70%
5 STRICT PULL UP RIR 3
SKILL
HANG POWER SNATCH
METCON
3 ROUNDS FOR TIME (15´ TC)
RX
8 HANG POWER SNATCH | 45/35 KG
8 BOX JUMP
12 THRUSTER
8 BOX JUMP | 60/50 CM
16 DEAD LIFT
8 BOX JUMP
SCALED
8 HANG POWER SNATCH | 35/25 KG
8 BOX JUMP
12 THRUSTER
8 BOX JUMP | 60/50 CM
16 DEAD LIFT
8 BOX JUMP
OPEN
8 HANG POWER SNATCH | 20/15 KG
8 BOX JUMP
12 THRUSTER
8 BOX JUMP | 50/40 CM
16 DEAD LIFT
8 BOX JUMP
