WARM UP
2 RONDAS
50 DU/SU
5/5/5/5 YTWL
10 BANDED SHOULDER PRESS
20´´ FRONT PLANK
20´´ PVC PASS THROUGH
STRENGHT
RM SHOULDER PRESS TC 15’
PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM
SKILL
POWER SNATCH
METCON
EMOM 12’
1’: 10 POWER SNATCH
2’: 10 BOX JUMP
3’: 15 KB SWING
RX
40/25 KG
70/60 CM
20/16 KG
SCALED
30/22’5 KG
60/50 CM
16/12 KG
OPEN
20/15 KG
50/40 CM
12/8 KG
