WARM UP

2 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
10 AIR SQUAT
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK


STRENGHT

EMOM 15′ CADA 3′

5 BENCH PRESS 70%
5 STRICT PULL UP RIR 3


SKILL

HANG POWER CLEAN


METCON

3 ROUNDS FOR TIME (12´ TC)

RX

5 HANG POWER CLEAN | 50/35 KG
10 BURPEES OTB
15 WALL BALL | 9/6 KG
30 SIT UP
60 DU

SCALED

5 HANG POWER CLEAN | 35/25 KG
10 BURPEES OTB
15 WALL BALL | 7/5 KG
30 SIT UP
100 SU

OPEN

5 HANG POWER CLEAN | 20/15 KG
10 BURPEES OTB
15 WALL BALL | 4/3 KG
30 SIT UP
60 SU