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