WARM UP

400 M RUN O 3′ DU 2 RONDAS

8 WALL ANGELS
15/15″ WGS
15/15″ PVC FRONT RACK POSITION
20″ PVC PASS THROUGH

STRENGHT

FRONT SQUAT (2-1-X-1) 4X5 RPE 7

PESO MUERTO 1 PIERNA 4X5 RPE 7

SKILL

HANG POWER SNATCH

METCON

AMRAP 20′

0-2′ 21 WALL BALL
2-3′ MAX HANG POWER SNATCH
3-5′ 21 BOX JUMP
5-6′ MAX HANG POWER SNATCH
6-8′ 21 DB SNATCH ALTERNO
9-9′ MAX HANG POWER SNATCH

RX

40/30 KG
9/6 KG
60/50 CM
20/15 KG

SCALED

30/20 KG
7/5 KG
60/50 CM
15/10 KG

OPEN

20/15 KG
4/3 KG
50/40 CM
10/5 KG