WARM UP

2 RONDAS

20″ BOOTSTRAPPERS
10+10 MONSTER WALK
5/5/5/5 YTWL
20″ PVC PASS THROUGH


STRENGHT

BACK SQUAT 4X3 85% (2-0-X-1)

STRICT CHIN UP 4X3 RIR 1


SKILL

TECNICA HANG POWER SNATCH


METCON

4X AMRAP 3′ + 1′ OFF

1º) AMRAP
5 HANG POWER SNATCH
10 KB SWING
2º) AMRAP
3 HANG POWER SNATCH
10 BURPEES OTB
3º) AMRAP
2 HANG POWER SNATCH
10 KB SWING
4º) AMRAP
1 HANG POWER SNATCH

*EN CADA AMRAP INTENTA SUBIR UN POCO EL PESO EN LA BARRA

RX

20/16 KG

SCALED

16/12 KG

OPEN

12/8 KG