WARM UP

5′ DU 2 RONDAS

20″ BOOTSTRAPPERS
30″ COSSACK SQUAT
20″ PVC PASS THROUGH
10 BANDED OHS SQUAT

FUERZA EMOM 9 CADA 3

HANG POWER SNATCH TGO

*AVANZADO: SNATCH BALANCE 4X4 RPE 7-8

SKILL

EMOM 10′
0-1′ 8 MAX HANG POWER SNATCH (PESO QUE SE PUEDAN HACER 8 UNBROKEN FOR QUALITY)

1-2′ 10 KB SWING (MAS PESADO DE LO NORMAL)

METCON

FOR TIME: (13′ TC)

21 DEAD LIFT
21 BURPEES OTB
21 PULL UP
15 HANG POWER CLEAN
15 BURPEES OTB
15 PULL UP
9 FRONT SQUAT
9 BURPEES OTB
9 PULL UP