WARM UP

2 RONDAS

15/15´´ PVC FRONT RACK POSITION
10 SUPINE SHOULDER FLEXION
10 REVERSE SNOW ANGELS
90/90 HIP MOBILITY


STRENGHT

EMOM 15´ CADA 3´

10 SHOULDER PRESS (2-1-X-1)
20/20´´´SIDE PLANK

*RIR 4 50-60%


SKILL

KB SNATCH


METCON

AMRAP 16´

RX

400 M RUN
10 BURPEES OTB
20 KB SNATCH | 20/16 KG
40 MOUNTAIN CLIMBER

SCALED

400 M RUN
10 BURPEES OTB
20 KB SNATCH | 16/12 KG
40 MOUNTAIN CLIMBER

OPEN

400 M RUN
10 BURPEES
20 KB SNATCH | 8/6 KG
40 MOUNTAIN CLIMBER