WARM UP
400 M RUN O 3′ DU 2 RONDAS
10 CAT CAMEL
20″ BOOTSTRAPPERS
10+10 MONSTER WALK
20″ PVC PASS THROUGH
STRENGHT
BACK SQUAT (2-0-X-1) 4X6 RPE 7
CURL BICEPS ALTERNO 4X6 RPE 7
SKILL
HANG POWER SNATCH
METCON
AMRAP 6′
A)
2 HANG POWER SNATCH
4 BOX JUMP
6 DEAD LIFT
8 BURPEES OTB
B) 3′ REST
C)
10 DB LUNGE
10 DB SNATCH
30 DU/SU
RX
40/30 KG
OH LUNGE
20/15 KG
SCALED
30/20 KG
15/10 KG
OPEN
20/15 KG
10/5 KG
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