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