WARM UP
400 M RUN 2 RONDAS
15/15″ WGS
30″ SQUAT FROG STRETCH
15/15″ PVC FRONT RACK POSITION
20″ PVC PASS THROUGH
STRENGHT
FRONT SQUAT (2-0-X-1) 3X3 RPE 6-7
STRICT CHIN UP (2-1-X-0) 3X3 RPE 6-7
SKILL
HANG POWER SNATCH
METCON
EMOM 15′
0-5′ CADA 1′
5 SNATCH
5-10′ CADA 1′
10 BURPEES OTB
10-15′ CADA 1′
MAX PULL UP UNBROKEN
RX
FULL SNATCH
40/25 KG
SCALED
HANG SQUAT SNATCH
30/20 KG
BANDED PULL UP
OPEN
HANG POWER SNATCH
20/15 KG
JUMPING PULL UP
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