WARM UP

3 RONDAS

10 BUENOS DIAS KB
10 KB HALO
10 KB AROUND THE WORLD
20´´ ISO KB SQUAT


STRENGHT

EMOM 16´ 40´´ ON + 20´´ OFF

0-1´ KB DEADLIFT 1 PIERNA
1-2´ KB FRONT RACK LUNGE
2-3´ KB PUSH PRESS
3-4´ KB GORILLA ROW


SKILL

KB SNATCH


METCON

EMOM 12′

RX

0-1´ MAX KB SNATCH | 20/16 KG
1-2´ 50 MOUNTAIN CLIMBER
2-3´ REST

SCALED

0-1´ MAX KB SNATCH | 16/12 KG
1-2´ 50 MOUNTAIN CLIMBER
2-3´ REST

OPEN

0-1´ MAX KB SNATCH | 12/8 KG
1-2´ 50 MOUNTAIN CLIMBER
2-3´ REST