WARM UP

2 RONDAS

30 JUMPING JACK
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK
5/5/5/5 YTWL
20´´ PVC PASS THROUGH


STRENGHT

EMOM 15′ CADA 3′

4 SHOULDER PRESS 77-80%
RUEDA ABDOMINAL RIR 2


SKILL

POWER SNATCH


METCON

EMOM 12′

0-1´ 15 WALL BALL
1-2´ 30´´ MAX POWER SNATCH
2-3´ 50 DU
3-4´ 20 SIT UP

RX

40/25 KG
9/6 KG
BURPEE TO TARGET
(T2B X10 EN VEZ DE SIT UP)

SCALED

30/20 KG
7/5 KG
60 SU

OPEN

20/15 KG
4/3 KG
50 SU