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
