WARM UP
3 RONDAS
30 JUMPING JACK
10 FLEXION ESCAPULAR
5/5/5/5 YTWL
15/15´´ PVC FRONT RACK POSITION
20´´ ACTIVE PLANK
STRENGHT
EMOM 15′ CADA 3′
5 BENCH PRESS (2-0-1-1)
STRICT T2B/KNEES UP
RIR 2 ±80%
SKILL
TECNICA HANG POWER CLEAN AND JERK
METCON
FOR TIME: 21/15/9 (10´ TC)
RX
HANG POWER CLEAN AND JERK | 40/25 KG
WALL BALL | 9/6 KG
SCALED
HANG POWER CLEAN AND JERK | 30/20 KG
WALL BALL | 7/5 KG
OPEN
HANG POWER CLEAN AND PUSH PRESS | 20/15 KG
WALL BALL | 4/3 KG