WARM UP

2 RONDAS

20´´ KB ANKLE DORSIFLEXION
20/20´´ KB HIP OPENER
15+15´´ WRIST MOBILIZATION
20´´ PVC PASS THROUGH
10+10 MONSTER WALK


STRENGHT

EMOM 12´30 CADA 2´30

2 FRONT SQUAT (2-0-1-1)
2 STRICT PULL UP (2-0-1-1)

RIR 2 ±87%


SKILL

TÉCNICA HANG POWER CLEAN


METCON

EMOM 10´ CADA 1´

RX

5 FULL SNATCH | 40/30 KG
5 BURPEES OTB

SCALED

5 POWER SNATCH | 30/20 KG
5 BURPEES

OPEN

5 HANG POWER SNATCH | 20/15 KG