WARM UP

3 RONDAS

10 CAT CAMEL
10 PVC DEADLIFT
10 BANDED SCAPULA RETRACTION
20´´ PVC PASS THROUGH
20´´ SKY REACHES


STRENGHT

EMOM 12’30» CADA 2’30»

3 DEAD LIFT (2-1-1-1)
8 LAT PULL DOWN
*RIR 2 (ENTRE EL 82-85%)


SKILL

TECNICA HANG POWER SNATCH


METCON

EMOM 12´

RX

0-1´ 12 BOX JUMP | 70/60 CM
1-2´ HS SNATCH | 40/35 KG

SCALED

0-1´ 12 BOX JUMP | 60/50 CM
1-2´ MAX HANG POWER SNATCH | 30/25 KG

OPEN

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