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
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