WARM UP
2 RONDAS
10+10 MONSTER WALK
20´´ PRAY SQUAT
15/15´´ PVC FRONT RACK POSITION
20/20´´ ANKLE DORSIFLEXION
15+15´´ WRIST MOBILIZATION
STRENGHT
EMOM 12’30» CADA 2’30»
3 FRONT SQUAT (2-0-1-1)
3 STRICT PULL UP (2-0-1-0)
*RIR 2 (ENTRE EL 82-85%)
SKILL
POWER CLEAN AND PUSH JERK
METCON
5X AMRAP 2´ + 1´REST (14´)
RX
3 POWER CLEAN | 50/35 KG
3 PUSH JERK
3 BURPEES OTB
SCALED
3 POWER CLEAN | 35/25 KG
3 PUSH JERK
3 BURPEES OTB
OPEN
3 POWER CLEAN | 20/15 KG
3 PUSH JERK
3 SCALED BURPEE