WARM UP

4′ DU 2 RONDAS

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

FUERZA EMOM 9 CADA 3

BENCH PRESS 4X5 RIR 2

KNEE BANDED SPLIT SQUAT 4X8/8 RPE 7

SKILL

TECNICA HANG POWER SNATCH

*AVANZADOS: OVER HEAD SQUAT 5X5 RPE 6-7

METCON

METCON

0-6′ 5 HANG POWER SNATCH (FOR QUALITY)
6-8′ REST
8-14′ AMRAP
10 T2B
10 BURPEE TO TARGET
10 OH LUNGE

RX

T2B
22’5/17’5 KG

SCALED

FRONT RACK K2C
15/12’5

OPEN

SUITCASE LUNGE KIP SWING
10/7’5