WARM UP

2 RONDAS

20´´ PVC PASS THROUGH
10+10 MONSTER WALK
20´´ PRAY SQUAT
20/20´´ ANKLE DORSIFLEXION
10 REVERSE SNOW ANGELS


STRENGHT

EMOM 12’30» CADA 2’30»

2 BACK SQUAT (2-0-1-1)
2 STRICT CHIN UP (2-0-1-0)
*RIR 2 (ENTRE EL 85-90%)


SKILL

TÉCNICA FULL SNATCH


METCON

AMRAP 3X3´ + 1´ REST

RX

3 SNATCH | 40/35 KG
6 T2B
9 BOX JUMP OVER | 60/50 CM

SCALED

3 SNATCH | 30/20 KG
6 SIT UP
9 BOX JUMP OVER | 60/50 CM

OPEN

3 HANG POWER | 20/15 KG
6 SIT UP
9 BOX JUMP OVER | 50/40 CM