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