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