WARM UP

2 RONDAS

10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK


STRENGHT

EMOM 15´ CADA 3´

3 DEAD LIFT (2-1-X-1)
3 STRICT PULL UP

RPE 7.5 RIR 2-4 *85%


SKILL

KB SNATCH


METCON

FOR TIME 15′ TC

RX

50/40/30/20/10 KB SNATCH | 20/16 KG
25/20/15/10/5 BURPEE BOX JUMP OVER | 60/50 CM

SCALED

50/40/30/20/10 KB SNATCH | 16/12 KG
25/20/15/10/5 BURPEE BOX JUMP OVER | 60/50 CM

OPEN

50/40/30/20/10 KB SNATCH | 12/8 KG
25/20/15/10/5 BURPEE BOX JUMP OVER | 50/40 CM