WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3´

7 FRONT SQUAT (2-1-X-1)
7 CHIN UP (2-1-X-0)

RPE 7.5 RIR 2 *75%


SKILL

HANG POWER SNATCH


METCON

3 ROUNDS FOR TIME (16´TC)

RX

10 POWER SNATCH | 40/30 KG
20 SIT UP
30 KB OH LUNGE | 20/16 KG
400 M RUN

SCALED

10 POWER SNATCH | 30/22.5 KG
20 SIT UP
30 KB FRONT RACK LUNGE | 16/12 KG
400 M RUN

OPEN

10 HANG POWER SNATCH | 20/15 KG
20 SIT UP
30 KB FRONT RACK LUNGE | 12/8 KG
400 M RUN