WARM UP

2 RONDAS

10 CAT CAMEL
20″ FROG ROCKS
15/15″ PVC FRONT RACK POSITION
20″ PVC PASS THROUGH


STRENGHT

RM FRONT SQUAT 5X12 50% (2-0-X-1)


SKILL

TÉCNICA SNATCH


METCON

20 ROUNDS FOR TIME (10´ TC)

1 SNATCH
2 BOX JUMP OVER
3 KB SWING AMERICANO
(RESALTAR LA IMPORTANCIA DE LAS TRANSICIONES RÁPIDAS)

RX

60/40 KG
60/50 CM
FULL SNATCH

SCALED

40/25 KG
60/50 CM
HANG SQUAT SNATCH
100 SU

OPEN

20/15 KG
50/40 CM
HANG POWER SNATCH
80 SU