WARM UP

3 RONDAS

10 PLATE ROMANIAN DEADLIFT
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH
20´´ FROG ROCKS
10 REVERSE SNOW ANGELS


STRENGHT

EMOM 15′  CADA 3′

4 DEAD LIFT (2-1-1-1)
4 STRICT CHIN UP (2-1-1-1)

RIR 2 ±82%


SKILL

HANG SQUAT SNATCH


METCON

FOR TIME (10′ TC)

RX

3-6-9-12 HANG SQUAT SNATCH | 40/30 KG
80-60-40-20 DU/SU

SCALED

3-6-9-12 HANG SQUAT SNATCH | 30/20 KG
80-60-40-20 DU/SU

OPEN

3-6-9-12 HANG SQUAT SNATCH | 20/15 KG
80-60-40-20 DU/SU