WARM UP
2 RONDAS
10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
20´´ PVC PASS THROUGH
20´´ FROG ROCKS
STRENGHT
EMOM 15′ CADA 3′
7 DEAD LIFT (2-1-1-1)
7 STRICT CHIN UP (2-1-1-1)
RIR 3-4 ±70%
SKILL
TECNICA POWER SNATCH
METCON
EMOM 15′
RX
0-1´ MAX POWER SNATCH | 40/25 KG
1-2´ 15 WALL BALL | 9/6 KG
2-3´ REST
SCALED
0-1´ MAX POWER SNATCH | 30/20 KG
1-2´ 15 WALL BALL | 7/5 KG
2-3´ REST
OPEN
0-1´ MAX POWER SNATCH | 20/15 KG
1-2´ 15 WALL BALL | 4/3 KG
2-3´ REST
