WARM UP

2 RONDAS

10+10 MONSTER WALK
10 PULLS APART
10 CAT CAMEL
20´´ PRAY SQUAT
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15′  CADA 3′

5 BACK SQUAT (2-0-1-1)
5 INVERTED BAR ROW (3-1-1-1)

RIR 2 ±80%


SKILL

TECNICA POWER SNATCH


METCON

5 ROUNDS FOR TIME (10´ TC)

RX

5 POWER SNATCH | 50/35 KG
50 DU/SU
30´´ REST

SCALED

5 POWER SNATCH | 35/25 KG
50 DU/SU
30´´ REST

OPEN

5 POWER SNATCH | 20/15 KG
50 DU/SU
30´´ REST