WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ FROG ROCKS
5/5/5/5 YTWL
20´´ PVC PASS THROUGH
20´´ PVC 1 LEG GOOD MORNING


STRENGHT

EMOM 12′ cada 3′

2 BACK SQUAT 85-90%
8/8 KB DEADLIFT CONTRALATERAL RPE 6


SKILL

POWER SNATCH


METCON

FOR TIME: 18′

A) FOR TIME 21/15/9 (9´)
POWER SNATCH
KB SWING RUSO

B) FOR TIME 21/15/9 (9´)
THRUSTER
BOX JUMP

*HASTA QUE NO TERMINA EL TC DE A) NO EMPIEZA B

RX

40/30 KG
28/20 KG
70/60 CM

SCALED

30/20 KG
20/16 KG
60/50 CM

OPEN

20/15 KG
12/8 KG
50/40 CM