WARM UP

2 RONDAS

10 FLEXION ESCAPULAR
5/5/5/5 YTWL
20´´ ACTIVE PLANK
10 REVERSE SNOW ANGELS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15′  CADA 3′

5 BENCH PRESS (2-0-1-1)
STRICT T2B/KNEES UP

RIR 2 ±80%


SKILL

TECNICA HANG POWER SNATCH


METCON

AMRAP 8′

RX

10 HANG POWER SNATCH | 40/25 KG
15 KB SWING
30 DU/SU

SCALED

10 HANG POWER SNATCH | 30/20 KG
15 KB SWING
30 DU/SU

OPEN

10 HANG POWER SNATCH | 20/15 u 8 KG
15 KB SWING
30 DU/SU