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

RX

40/25 KG
70/60 CM

SCALED

30/20 KG
60/50 CM

OPEN

20/15 KG
50/40 CM