WARM UP

5′ DU 2 RONDAS

8 WALL ANGELS
15/15″ WGS
15/15″ PVC FRONT RACK POSITION
20″ PVC PASS THROUGH

STRENGHT

FRONT SQUAT (2-1-X-1) 4X3 RPE 8

STRICT CHIN UP (2-1-X-1) 4X3 RPE 8

SKILL

HANG POWER SNATCH

METCON

METCOM: 18′

A) EMOM 6′ CADA 1′:
X HANG POWER SNATCH

B) FOR TIME: 9/8/7/…/1 (12′ TC)
STEP BOX OVER
*ENTRE SERIES 8 DB SNATCH ALTERNO

RX

A) 40/30 KG
B) 20/15 KG
60/50 CM

SCALED

A) 30/20 KG
B) 15/10 KG
60/50 CM

OPEN

A) 20/15 KG
B) 20/15 KG
60/50 CM