WARM UP

2 RONDAS

10 CAT CAMEL
10 BANDED SCAPULA RETRACTION
10 PVC DEADLIFT
20´´ PVC PASS THROUGH
5/5/5/5 YTWL


STRENGHT

EMOM 12’30» CADA 2’30»

3 DEAD LIFT (2-1-1-1)
8 LAT PULL DOWN
*RIR 2 (ENTRE EL 82-85%)


SKILL

TECNICA FULL SNATCH


METCON

5 ROUNDS FOR TIME (10´ TC)

RX

5 FULL SNATCH | 40/25 KG
10 BOX JUMP | 60/50 CM
50 DU

SCALED

5 FULL SNATCH | 30/20 KG
10 BOX JUMP | 60/50 CM
50 SU

OPEN

5 FULL SNATCH | 20/15 KG
10 BOX JUMP | 50/40 CM
50 SU