WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
20´´ PVC PASS THROUGH
10 WALL ANGEL


STRENGHT

EMOM 15´ CADA 3´

3 BACK SQUAT (2-0-X-1)
3 STRICT CHIN UP RIR 2

RPE 7.5 RIR 2-4 *85%


SKILL

HANG POWER SNATCH


METCON

AMRAP 10′

RX

3 HANG POWER SNATCH | 40/30 KG
6 BURPEES OTB
9 BOX JUMP | 60/50 CM
40 DU

SCALED

3 HANG POWER SNATCH
6 BURPEES OTB
9 BOX JUMP | 60/50 CM
80 SU

OPEN

3 HANG POWER SNATCH
6 BURPEES OTB
9 BOX JUMP | 50/40 CM
40 SU