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