WARM UP

2 RONDAS

1´ DU/SU
10 BANDED GLUTE BRIDGE 2´´ PARADA
10/10 BANDED INTERNAL ROTATION
20´´ROTACIÓN TORÁCICA EN CUADRUPEDIA


STRENGHT

EMOM 12′ cada 3′

2 BENCH PRESS 85-90%
20´´ BAR TUCK HOLD


SKILL

POWER CLEAN AND PUSH PRESS


METCON

AMRAP 15′

5 POWER CLEAN AND PUSH PRESS
10 BOX JUMP
15 T2B
20 KB SWING
40 DU

RX

50/35 KG
60/50 CM
20/16 KG

SCALED

5/25 KG
60/50 CM
KNEES UP
16/12 KG
80 SU

OPEN

20/15 KG
50/40 CM
SIT UP
12/8 KG
40 SU