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
