WARM UP

2 RONDAS

30 JUMPING JACK
20´´ ISO WALL SQUAT
20´´ PVC PASS THROUGH
20´´ PRY SQUAT
10 PVC OHS


STRENGHT


SKILL

HANG POWER SNATCH


METCON

METCON (30´)

RX

A) ISABEL: 30 SNATCH FOR TIME (8´ TC)
*PESO TIENE QUE SER UN 60% APROX.

B) FOR TIME: 21/15/9 (8´ TC)
BURPEE BOX JUMP OVER | 60/50 CM
WALL BALL | 9/6 KG

C) 3 ROUNDS FOR TIME (14´ TC)
400 M RUN
100 DU

SCALED

A) ISABEL: 30 SNATCH FOR TIME (8´ TC)
*PESO TIENE QUE SER UN 60% APROX.

B) FOR TIME: 21/15/9 (8´ TC)
BURPEE BOX JUMP OVER | 60/50 CM
WALL BALL | 7/5 KG

C) 3 ROUNDS FOR TIME (14´ TC)
400 M RUN
100 DU

OPEN

A) ISABEL: 30 HANG SNATCH FOR TIME (8´ TC)
*PESO TIENE QUE SER UN 60% APROX.

B) FOR TIME: 21/15/9 (8´ TC)
BURPEE BOX JUMP OVER | 50/40 CM
WALL BALL | 4/3 KG

C) 3 ROUNDS FOR TIME (14´ TC)
400 M RUN
100 DU