WARM UP
2 RONDAS
30 JUMPING JACK
10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
10 PULLS APART
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15´ CADA 3′
5 SHOULDER PRESS (2-1-X-1)
1X STRICT T2B RIR 2
RPE 7.5 RIR 2-4 *80%
SKILL
HANG POWER CLEAN AND PUSH PRESS
METCON
3 ROUNDS FOR TIME (15´ TC)
RX
10 HANG POWER CLEAN AND STOH | 50/35 kg
15 KB SWING | 20/16 kg
15 WALL BALL | 9/6 kg
15 STRICT PUSH UP
15 SIT UP
SCALED
10 HANG POWER CLEAN AND STOH | 30/22.5 kg
12 KB SWING | 16/12 kg
12 WALL BALL | 7/5 kg
12 PUSH UP
12 SIT UP
OPEN
10 HANG POWER CLEAN AND STOH | 20/15 kg
10 KB SWING | 12/8 kg
10 WALL BALL | 4/3 kg
10 PUSH UP
10 SIT UP
