WARM UP

2 RONDAS

20´´ PVC PASS THROUGH
20´´ BOOTSTRAPPERS
10+10 MONSTER WALK
10 PULLS APART
20´´ KB ANKLE DORSIFLEXION


STRENGHT

EMOM 15´ CADA 3´

10 FRONT SQUAT (2-1-X-1)
10 STRICT PULL UP (2-1-X-0)

*RIR 4 50-60%


SKILL

HANG SQUAT SNATCH


METCON

EMOM 10′

RX

0-1´ MAX HANG SQUAT SNATCH
1-2´ REST

*PESO QUE REPRESENTE RPE 6-7

SCALED

0-1´ MAX HANG POWER SNATCH
1-2´ REST

*PESO QUE REPRESENTE RPE 6-7

OPEN

0-1´ MAX OVER HEAD SQUAT
1-2´ REST

*PESO QUE REPRESENTE RPE 6-7