WARM UP

2 RONDAS

10 BANDED SQUAT
20´´ FROG ROCKS
5/5/5/5 YTWL
20´´ PVC PASS THROUGH
20´´ PVC 1 LEG GOOD MORNING

STRENGHT

EMOM 12′ cada 2′

1 BACK SQUAT 90%
8/8 KB DEADLIFT CONTRALATERAL RPE 6

SKILL

POWER SNATCH

METCON

5 RFT (18´ TC)

5 POWER SNATCH
10 BOX JUMP
30 DU