WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK
10 WALL ANGEL
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15′ CADA 3′

4 DEAD LIFT 77%
4 STRICT PULL UP RIR 2


SKILL

HANG SQUAT SNATCH


METCON

METCON (14´ TC)

A) AMRAP (8´ TC)
3 HANG SQUAT SNATCH
3 BURPEES OTB
3 HANG SQUAT SNATCH
6 BURPEES OTB
… (CADA RONDA +3 BURPEES OTB)

B) 3´ REST

C) 3´ MAX KB SWING

RX

40/30 KG
20/16 KG

SCALED

30/22´5 KG
16/12 KG

OPEN

HANG POWER 20/15 KG
12/8 KG