WARM UP

A)

Run 380m.

B)

Tabata Push up + Hollow rocks

C)

PVC pass through ISO 1 brazo 2×20″

STRENGHT

Shoulder press 80%

Básico: 5×5

Avanzado: 5×6 + 6 Chin up

SKILL

Bás: Squat snatch

Av: Full Snatch 5 RM unbroken (no t&go)

METCON

EMOM 12′ cada 3′

RX


– 30 Box jump over | 60cm/50cm

– Máx. Full snatch unbroken | 50kg/30kg

WOD 2


– 25 Box jump over | 60cm/50cm

– Máx. Full snatch unbroken | 35kg/22,5kg

WOD 3


– 20 Box jump over | 50cm/40cm

– Máx. Full snatch unbroken | 20kg/15kg