WARM UP

3 RONDAS

10 KB HALO
20´´ ACTIVE PLANK
20´´ PVC PASS THROUGH
20´´ FROG ROCKS
20/20´´ KB HIP OPENER


STRENGHT

EMOM 15′ CADA 3′

7 SHOULDER PRESS (2-0-1-1)
30´´ PLANCHA SIERRA

RIR 3-4 ±70%


SKILL

TECNICA HANG SNATCH


METCON

EMOM 10′

RX

0-1´ MAX HANG SNATCH
1-2´ 15 KB SWING AMERICANO | 20/16 KG

SCALED

0-1´ MAX HANG SNATCH
1-2´ 15 KB SWING AMERICANO | 16/12 KG

OPEN

0-1´ MAX HANG SNATCH 
1-2´ 15 KB SWING RUSO | 12/8 KG