WARM UP

2 RONDAS

20´´ ISO WALL SQUAT
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15´ CADA 3´

5 FRONT SQUAT (2-1-X-1)
1X STRICT PULL UP RIR 2

RPE 7.5 RIR 2-4 *80%


SKILL

TECNICA HANG POWER SNATCH


METCON

AMRAP 8´

RX

4 HANG POWER SNATCH | 40/25 KG
8 T2B
12 BOX JUMP  70/60 CM

SCALED

3 HANG POWER SNATCH
6 SIT UP
9 BOX JUMP  60/50 CM

OPEN

2 HANG POWER SNATCH
4 SIT UP
8 BOX JUMP  50/40 CM