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