WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3′

5 DEAD LIFT (2-1-X-1)
5 STRICT CHIN UP RIR 2

RPE 7.5 RIR 2-4 *80%


SKILL

POWER SNATCH


METCON

FOR TIME: 11´ TC

RX

10 POWER SNATCH | 50/35 KG
20 WALL BALL | 9/6 KG
30 KB SWING | 9/6 KG
40 BOX JUMP | 60/50 CM
30 KB SWING
20 WALL BALL
10 POWER SNATCH

SCALED

10 POWER SNATCH | 30/22,5 KG
20 WALL BALL | 7/5 KG
30 KB SWING | 7/5 KG
40 BOX JUMP | 60/50 CM
30 KB SWING
20 WALL BALL
10 POWER SNATCH

OPEN

10 POWER SNATCH | 20/15 KG
20 WALL BALL | 4/3 KG
30 KB SWING | 4/3 KG
40 BOX JUMP | 50/40 CM
30 KB SWING
20 WALL BALL
10 POWER SNATCH