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)