WARM UP

2 RONDAS

30 JUMPING JACK
20´´ ACTIVE PLANK
10 SUPINE SHOULDER FLEXION
20´´ PVC PASS THROUGH
90/90 HIP MOBILITY


STRENGHT

TC 15´

RM SHOULDER PRESS


SKILL

TÉCNICA POWER SNATCH


METCON

EMOM 16’

RX

0-1´ MAX POWER SNATCH | 40/30 KG
1-2´ REST
2-3´ MAX SIT UP
3-4´ REST

SCALED

0-1´ MAX POWER SNATCH | 30/20 KG
1-2´ REST
2-3´ MAX SIT UP
3-4´ REST

OPEN

0-1´ MAX HANG POWER SNATCH | 20/15 KG
1-2´ REST
2-3´ MAX SIT UP
3-4´ REST