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