WARM UP

2 RONDAS

5 YTWL
10 BANDED GLUTE BRIDGE
20″ SUPERMAN ROCK HOLD
10 PVC OVER HEAD SQUAT
10 PVC SNATCH BALANCE


STRENGHT

MOBILITY 2×30″

PRAY SQUAT
SKY REACHES
ANKLE MOVILTY (EL QUE QUIERAS)
PVC PASS THROUGH


SKILL

POWER SNATCH

EMOM 6′ cada 1′

5 POWER SNATCH


METCON

3×3 AMRAP 3′ + 2′ Rest (T.C. 13′)

RX

10 PULL UP/PENDLAY ROW | 20/15 kg
20 AIR SQUAT
30 GROUND TO OVER HEAD

SCALED

10 PULL UP/PENDLAY ROW
20 AIR SQUAT
30 GROUND TO OVER HEAD | 15/10 kg

OPEN

10 PULL UP/PENDLAY ROW
20 AIR SQUAT
30 GROUND TO OVER HEAD | 10/5 kg