WARM UP

2 RONDAS

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


STRENGHT

15′ TC

RM BACK SQUAT
O 5X5 70%


SKILL

HANG POWER SNATCH


METCON

EMOM 12′

RX

0-1´ MAX HANG POWER SNATCH | 40/30 KG
1-2´ 15 BOX JUMP | 60/50 CM
2-3´ 20 KB SWING | 20/16 KG

SCALED

0-1´ MAX HANG POWER SNATCH | 30/20 KG
1-2´ 15 BOX JUMP | 60/50 CM
2-3´ 20 KB SWING | 16/12 KG

OPEN

0-1´ MAX HANG POWER SNATCH | 20/15 KG
1-2´ 15 BOX JUMP | 50/40 CM
2-3´ 20 KB SWING | 12/8 KG