WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3´

6 DEAD LIFT (2-1-X-1)
6 STRICT PULL UP

RPE 7.5 RIR 2 *77.5%


SKILL

TÉCNICA HANG POWER SNATCH


METCON

FOR TIME (12´ TC)

RX

400 M RUN
30 KB SWING
20 HANG POWER SNATCH | 40/30 KG
30 KB SWING
400 M RUN

SCALED

400 M RUN
30 KB SWING
20 HANG POWER SNATCH | 30/22,5 KG
30 KB SWING
400 M RUN

OPEN

400 M RUN
30 KB SWING
20 HANG POWER SNATCH | 20/15 KG
30 KB SWING
400 M RUN