WARM UP

2 RONDAS

30 JUMPING JACK
5/5/5/5 YTWL
10/10 WGS
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 12′ cada 3′

2 FRONT SQUAT 85%
2 STRICT CHIN UP RIR 1


SKILL

HANG POWER SNATCH


METCON

FOR TIME 14′ TC

400 M RUN
15 BURPEE BOX JUMP OVER
10 HANG POWER SNATCH
100 DU
10 HANG POWER SNATCH
15 BURPEE BOX JUMP OVER
400 M RUN

RX

50/30 KG
60/50 CM

SCALED

35/25 KG
60/50 CM
200 SU

OPEN

20/15 KG
50/40 CM
100 SU