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