WARM UP

2 RONDAS

10+10 MONSTER WALK
20´´ PRAY SQUAT
20´´ PVC PASS THROUGH
20´´ ANKLE DORSIFLEXION


STRENGHT

EMOM 15′ CADA 3′

7 FRONT SQUAT (2-0-1-1)
16 REMO GORILLA CON KB

*RIR 2-3 (ENTRE EL 70-75%)


SKILL

TECNICA POWER SNATCH


METCON

EMOM 12′

RX

0-1´ MAX POWER SNATCH | 40/30 KG
1-2´ MAX KB SWING | 20/16 KG
2-3´ REST

SCALED

0-1´ MAX POWER SNATCH | 30/20 KG
1-2´ MAX KB SWING | 16/12 KG
2-3´ REST

OPEN

0-1´ MAX POWER SNATCH | 20/15 KG
1-2´ MAX KB SWING | 12/8 KG
2-3´ REST