WARM UP

3 RONDAS

50 JUMPING JACK
15/15´´ PVC FRONT RACK POSITION
10 FLEXION ESCAPULAR
10 DEAD BUG
20´´ PRAY SQUAT


STRENGHT

EMOM 15′ CADA 3′

9 BENCH PRESS (3-1-1-1)
SPLIT PALLOF PRESS 10/10 REPS

RIR 3-4 ±60%


SKILL

TECNICA POWER CLEAN AND JERK


METCON

3 RONDAS (12´ TC)

RX

20 BURPEES OTB
10 POWER CLEAN AND JERK| 50/35 KG

SCALED

20 BURPEES OTB
10 POWER CLEAN AND JERK| 35/25 KG

OPEN

20 BURPEES OTB
10 PUSH PRESS | 20/15 KG