WARM UP

3 RONDAS

10 KB HALO
10 KB SWING
20´´ ACTIVE PLANK
15/15´´ PVC SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15′ CADA 3′

8 SHOULDER PRESS (2-0-1-1)
20´´ TUCK HOLD + 20´´ FRONT PLANK

RIR 3-4 ±70%


SKILL

TECNICA KB SNATCH


METCON

AMRAP 12´

RX

10 THRUSTER | 40/30 KG
30 DU/SU
20 KB SNATCH | 20/16 KG
30 DU/SU

SCALED

10 THRUSTER | 30/20 KG
30 DU/SU
20 KB SNATCH | 16/12 KG
30 DU/SU

OPEN

10 THRUSTER | 20/15 KG
30 DU/SU
20 KB SNATCH | 12/8 KG
30 DU/SU