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
