WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 WALL ANGEL
20´´ PVC PASS THROUGH


STRENGHT

EMOM 10′ CADA 2´30

2 BACK SQUAT (2-0-X-1)
2 STRICT PULL UP

RPE 6


SKILL

HANG POWER SNATCH


METCON

3 ROUNDS FOR TIME (13´ TC)

RX

10 POWER SNATCH | 40/30 KG
20 WALL BALL | 9/6 KG
400 M RUN

SCALED

10 POWER SNATCH | 30/20 KG
20 WALL BALL | 7/5 KG
400 M RUN

OPEN

10 HANG POWER SNATCH | 20/15 KG
20 WALL BALL | 4/3 KG
400 M RUN