WARM UP
2 RONDAS
20´´ PRAY SQUAT
10 WALL ANGEL
15/15´´ PVC FRONT RACK POSITION
20´´ PVC PASS THROUGH
15+15´´ WRIST MOBILIZATION
STRENGHT
EMOM 12´30 CADA 2´30
1 FRONT SQUAT (2-0-1-1)
1 STRICT CHIN UP (2-0-1-1)
RIR 2 ±93%
SKILL
TECNICA HANG POWER SNATCH
METCON
5 ROUNDS FOR TIME (10´ TC)
RX
3 HANG POWER SNATCH | 50/35 KG
6 BURPEES OTB
9 BOX JUMP | 70/60 CM
SCALED
3 HANG POWER SNATCH | 35/25 KG
6 BURPEES OTB
9 BOX JUMP | 60/50 CM
OPEN
3 HANG POWER SNATCH | 20/15 KG
6 BURPEES OTB
9 BOX JUMP | 50/40 CM
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