WARM UP

2 RONDAS

50 DU/SU
5/5/5/5 YTWL
10 BANDED SHOULDER PRESS
20″ FRONT PLANK
20 PVC PASS THROUGH


STRENGHT

RM SHOULDER PRESS TC 15’ o EMOM 15′ CADA 3′

5X10 AL 50%
(2-0-1-1)

HINCAPIE EN EL TEMPO


SKILL

HANG POWER SNATCH


METCON

AMRAP 12’ 

1 HANG POWER SNATCH
10 PUSH UPS
15 KB SWING RUSO
20 DU

+1 HANG POWER SNATCH CADA RONDA FINALIZADA

RX

50/35 KG
28/20 KG
HPSU

SCALED

35/25 KG
24/16 KG
SU X2

OPEN

20/15 KG
12/8 KG
SU