WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20´´ BOOTSTRAPPERS
10 PLATE ROMANIAN DEADLIFT
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15′ CADA 3′

8 DEAD LIFT (2-1-1-1)
8 STRICT CHIN UP (2-1-1-1)

RIR 3-4 ±70%


SKILL

TECNICA POWER SNATCH


METCON

3X3 AMRAP 3´ + 2´REST (13´)

RX

SCALED

OPEN

3 POWER SNATCH
3 BURPEES OTB
6 POWER SNATCH
6 BURPEES OTB