WARM UP

2 RONDAS

10 CAT CAMEL
20″ FROG ROCKS
15/15″ PVC FRONT RACK POSITION
20″ PVC PASS THROUGH


STRENGHT

FRONT SQUAT 5X10 55-60% (2-0-X-1)

STRICT PULL UP 5X10 RIR 4


SKILL

TÉCNICA FULL SNATCH


METCON

METCON DARIO: EMOM 12′

0-1′ 3 FULL SNATCH + 6 BACK RACK LUNGE
1-2′ 15 BURPEE OTB
2-3′ REST

RX

50/35 KG

SCALED

HANG SQUAT SNATCH
30/20 KG

OPEN

HANG POWER SNATCH
20/15 KG