WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH
10 BANDED GOOD MORNING
15/15´´ PVC SHOULDER FLEXION


STRENGHT

EMOM 12’30» CADA 2’30»

4 BACK SQUAT (2-0-1-1)
4 STRICT CHIN UP (2-0-1-0)

*RIR 2 (ENTRE EL 80-83%)


SKILL

TECNICA POWER SNATCH Y THRUSTER


METCON

10 ROUNDS FOR TIME (15´ TC)

RX

3 POWER SNATCH | 40/25 KG
6 THRUSTER
9 DEAD LIFT

SCALED

3 POWER SNATCH | 30/20 KG
6 THRUSTER
9 DEAD LIFT

OPEN

3 POWER SNATCH | 20/15 KG
6 THRUSTER
9 DEAD LIFT