WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
10 WALL ANGEL
20´´ PVC PASS THROUGH
STRENGHT
EMOM 15´ CADA 3´
8 BACK SQUAT (2-1-X-1)
8 CHIN UP
RPE 7 RIR 3-4 *70%
SKILL
HANG SQUAT SNATCH
METCON
METCOM
RX
A) 0-5´ MAX REP HANG SQUAT SNATCH | 50/35 KG
*SI SUELTO BARRA, 10 KB STEP BOX
B) 5-7´ REST
C) 7-12´ MAX KB SWING | 20/16 KG
*SI SUELTO BARRA, 10 KB STEP BOX
SCALED
A) 0-5´ MAX REP HANG SNATCH | 30/20 KG
*SI SUELTO BARRA, 10 KB STEP BOX
B) 5-7´ REST
C) 7-12´ MAX KB SWING | 16/12 KG
*SI SUELTO BARRA, 10 KB STEP BOX
OPEN
A) 0-5´ MAX REP HANG POWER SNATCH | 20/15 KG
*SI SUELTO BARRA, 10 KB STEP BOX
B) 5-7´ REST
C) 7-12´ MAX KB SWING | 12/8 KG
*SI SUELTO BARRA, 10 KB STEP BOX
