WARM UP

2 RONDAS

10 REVERSE SNOW ANGELS
20´´ PVC PASS THROUGH
10 PSOAS BANDED MARCH
20´´ SKY REACHES


STRENGHT

EMOM 12’30» CADA 2’30»

5 BACK SQUAT (2-0-1-1)
5 STRICT CHIN UP (2-0-1-0)

*RIR 2-3 (ENTRE EL 77-82%)


SKILL

TECNICA HANG SQUAT SNATCH


METCON

EMOM 10′ CADA 1′

RX

0-1´ 5 HANG SQUAT SNATCH
1-2´ 10 BOX JUMP

SCALED

0-1´ 4 HANG SQUAT SNATCH (2 REP. CADA 30″)
1-2´ 10 BOX JUMP

OPEN

0-1´ 3 HANG POWER SQUAT SNATCH (3 REP. POR MINUTO)
1-2´ 10 BOX JUMP