WARM UP

2 RONDAS

10 BANDED SQUAT 2´´ PARADA
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS


STRENGHT

15′ TC

RM FRONT SQUAT
O 5X5 70%


SKILL

TECNICA KB SNATCH


METCON

POR PAREJAS
3 ROUNDS FOR TIME (14´ TC)

RX

10 GUSANO SYNCRO
20 KB SNATCH SYNCRO | 20/16 KG
30 WALL BALL SYNCRO

SCALED

10 GUSANO SYNCRO
20 KB SNATCH SYNCRO | 16/12 KG
30 WALL BALL SYNCRO

OPEN

10 GUSANO SYNCRO
20 KB SNATCH SYNCRO | 12/8 KG
30 WALL BALL SYNCRO