WARM UP

2 RONDAS

10+10 MONSTER WALK
20″ PRAY SQUAT
20″ PVC PASS THROUGH
20″ ANKLE DORSIFLEXION


STRENGHT

EMOM 15′ CADA 3′

8 FRONT SQUAT (2-0-1-1)
20 REMO GORILLA CON KB

*RIR 2-3 (ENTRE EL 65-75%)


SKILL

TECNICA POWER SNATCH


METCON

3×3 AMRAP 3′ + 2′ REST (13′)

RX

SCALED

OPEN

3 POWER SNATCH
3 BURPEES OTB
6 POWER SNATCH
6 BURPEES OTB
….