WARM UP

2 RONDAS

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


STRENGHT

EMOM 15′ CADA 3′

5 BACK SQUAT 75%
5 STRICT PULL UP RIR 3


SKILL

TECNICA HANG POWER SNATCH


METCON

6 ROUNDS FOR TIME (10´ TC)

3 HANG POWER SNATCH
6 DOUBLE KB FRONT SQUAT
9 DOUBLE KB DEAD LIFT

RX

40/30 KG
2X16/12 KG

SCALED

30/20 KG
1 KB 20/16 KG

OPEN

20/15 KG
1 KB 12/8 KG