WARM UP

400 M RUN 2 RONDAS

10 BANDED ISO WALL SQUAT
5/5/5/5 YTWL
20″ PVC PASS THROUGH
20″ BOOTSTRAPPERS

STRENGHT

BANDED BACK SQUAT (2-0-X-1) 4X4 RPE 8 (GOMA EN RODILLAS)

SKILL

HANG POWER SNATCH

METCON

FOR TIME: 12/9/6/3 (10′ TC)

12 HANG POWER SNATCH
12 BOX JUMP OVER
12 DB OH LUNGE (1 MANO)
12 DB DEVIL PRESS (1 MANO)

RX

40/30 KG
70/60 CM
22’5/15 KG

SCALED

30/20 KG
60/50 CM
15/10 KG

OPEN

20/15 KG
50/40 CM
10/5 KG