WARM UP

2 RONDAS

10 BANDED SQUAT 2´´ PARADA
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH


STRENGHT

RM FRONT SQUAT
PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM


SKILL

TECNICA HANG POWER SNATCH


METCON

3XAMRAP 3´ + 1´ REST

RX

5 HANG POWER SNATCH | 50/35 KG
10 BURPEE BOX JUMP OVER | 60/50 CM
15 KB SWING AMERICANO | 20/16 KG

SCALED

5 HANG POWER SNATCH | 30/25KG
10 BURPEE BOX JUMP OVER | 60/50 CM
15 KB SWING AMERICANO | 16/12 KG

OPEN

5 HANG POWER SNATCH | 20/15 KG
10 BURPEE BOX JUMP OVER | 50/40 CM
15 KB SWING AMERICANO | 12/8 KG