WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
10 PVC DEADLIFT
10 BANDED SCAPULA RETRACTION


STRENGHT

EMOM 12’30» CADA 2’30»

2 DEAD LIFT (2-1-1-1)
8 LAT PULL DOWN
*RIR 2 (ENTRE EL 85-90%)


SKILL

REPASO DU


METCON

EMOM 10′ CADA 1′

RX

0-1´ 8 HANG POWER SNATCH | 40/30 KG
1-2´ 50 DU/SU

SCALED

0-1´ 8 HANG POWER SNATCH | 30/20 KG
1-2´ 50 DU/SU

OPEN

0-1´ 8 HANG POWER SNATCH | 20/15 KG
1-2´ 50 SU
MAX REP SIN PRISA DE HANG POWER CLEAN