WARM UP

2 RONDAS

10 KB HALO
10 KB GOOD MORNING
10 KB AROUND THE WORLD
20´´ KB ISO SQUAT


STRENGHT

EMOM 16´ 40´´ ON + 40 ´´ OFF

0-1´ KB SHOULDER PRESS
1-2´ KB KNEE TALL PLANK KTE
2-3´ KB STANDING SPRINTER
3-4´ KB TAP FROM HAND PLANK


SKILL

KB SNATCH


METCON

FOR TIME: X KB SNATCH (10´ TC)

RX

150 REPS
20/16 KG

SCALED

120 REPS
16/12 KG

OPEN

100 REPS
12/8 KG