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