WARM UP

2 RONDAS

30 JUMPING JACK
10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
10 PULLS APART
20´´ FRONT PLANK


STRENGHT

EMOM 15´ CADA 3´

7 SHOULDER PRESS (2-1-X-1)
15/15´´SIDE PLANK
*AVANZADO: SIDE PLANK CLAMSHELL

RPE 7.5 RIR 2 *75%


SKILL

HANG POWER CLEAN & PUSH JERK


METCON

AMRAP 8´TC

RX

5 HANG POWER CLEAN & JERK | 60/45 KG
10 BURPEES OTB
40 DU

SCALED

5 HANG POWER CLEAN | 40/25 KG
10 BURPEES OTB
40 SU

OPEN

5 HANG POWER CLEAN | 20/15 KG
10 BURPEES OTB
40 SU