WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
20″ PVC PASS THROUGH


STRENGHT

EMOM 12’30” cada 2’30”

3 SERIES DE 2 DEAD LIFT (2-1-1-1)
2 SERIES DE 1 DEAD LIFT (2-1-1-1)
* RIR 2-1 ALREDEDOR 90-95%


SKILL

 HANG POWER SNATCH


METCON

4 RONDAS POR TIEMPO 10′ T.C

RX

5 HANG POWER SNATCH | 50/35 KG
10 BOX JUMP OVER | 60/50 CM
15 KB SWING AMERICANO | 20/16 KG

SCALED

5 HANG POWER SNATCH | 30/20 KG
10 BOX JUMP OVER | 60/50 CM
15 KB SWING AMERICANO | 16/12 KG

OPEN

5 HANG POWER SNATCH | 20/15 KG
10 BOX JUMP OVER | 50/40 CM
15 KB SWING RUSO | 12/8 KG