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