WARM UP

2 RONDAS

30 JUMPING JACK
20´´ ACTIVE PLANK
10 SUPINE SHOULDER FLEXION
20´´ PVC PASS THROUGH
90/90 HIP MOBILITY


STRENGHT

EMOM 10′ CADA 2´30

3 SHOULDER PRESS (2-0-1-1)
TRICT T2B/KNEES UP

RPE 6


SKILL

TECNICA POWER SNATCH


METCON

EMOM 12′

RX

3 POWER SNATCH | 45/30 kg
6 BURPEES OTB
20 DU

SCALED

3 POWER SNATCH | 30/20 kg
6 BURPEES
20 SU

OPEN

3 POWER SNATCH | 20/15 kg
6 SCALED BURPEES
20 SU