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17.3
Warmup

Banded Over Head stretch
3 Rondas
8 Air Squats
8 Push Ups
8 OHS
8 Pull Ups

Metcon (Reps)

Antes de 8 min
3 Rondas
6 C2B Pull Up ( jumping chin Over Bar Pull Ups )
6 Squat Snatch 43/ 30 ( mod 20/15)
3 Rondas
7 C2B Pull Ups
5 Squat Snatch 60/40 ( mod 30/25)
Antes de 12 min
3 Rondas
8 C2B Pull Ups
4 Squat Snatch 80/50( mod 40/35)
Antes de 16 min
9 C2B Pull Ups
3 Squat Snatch 100/70 ( mod 50/45)
Antes de 20 min
10 C2B Pull Ups
2 Squat Snatch 110 / 80( mod 60/55)
Antes de 24 Min
11 C2B Pull Ups
1 Squat Snatch 120/85 ( mod 70/65)

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