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