WARM UP
2 RONDAS
10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20´´ BOOTSTRAPPERS
10 PLATE ROMANIAN DEADLIFT
20´´ PVC PASS THROUGH
STRENGHT
EMOM 15′ CADA 3′
9 DEAD LIFT (3-1-1-1)
9 STRICT CHIN UP (3-1-1-1)
RIR 3-4 ±60%
SKILL
TECNICA HANG SNATCH
METCON
EMOM 10′
RX
0-1´ 5 HANG SNATCH | 40/30 KG
1-2´ 20 KB SWING RUSO | 24/20 KG
SCALED
0-1´ 5 HANG SNATCH | 30/22,5 KG
1-2´ 20 KB SWING RUSO | 20/16 KG
OPEN
0-1´ 5 HANG SNATCH | 20/15 KG
1-2´ 20 KB SWING RUSO | 16/12 KG
