WARM UP

3 RONDAS

10 CAT CAMEL
10 WALL SLIDE
20″ SUPERMAN ROCK HOLD
15 BANDED SQUAT


STRENGHT

MOBILITY cada EJERCICIO 2×30″

SKY REACHES
BOOTSTRAPPERS
ANKLE MOVILTY
PVC PASS THROUGH


SKILL

HANG SQUAT SNATCH

EMOM 8′ cada 1′

3 HANG SQUAT SNATCH


METCON

5 ROUNDS FOR TIME

RX

10 THRUSTER | 40/30 kg
20 KB SWING RUSO | 20/16 kg

SCALED

10 THRUSTER | 30/22,5 kg
20 KB SWING RUSO | 16/12 kg

OPEN

10 THRUSTER | 20/15 kg
20 KB SWING RUSO | 12/8 kg