WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3´

10 BACK SQUAT (2-1-X-1)
10 STRICT PULL UP

*60%


SKILL

POWER SNATCH


METCON

3XAMRAP 3´ + 1´ REST

RX

2 POWER SNATCH | 50/35 KG
6 BOX JUMP OVER | 70/60 CM
10 WALL BALL | 9/6 KG

SCALED

2 POWER SNATCH | 35/25 KG
6 BOX JUMP OVER | 60/50 CM
10 WALL BALL | 7/5 KG

OPEN

2 POWER SNATCH | 20/15 KG
6 BOX JUMP OVER | 50/40 CM
10 WALL BALL | 4/3 KG