WARM UP

400 M RUN 2 RONDAS

10 BANDED SQUAT
20″ FRONT PLANK
10 FLEXION ESCAPULAR
10 BUENOS DIAS

STRENGHT

BENCH PRESS (2-1-X-1) 4X3 RPE 8

DEAD LIFT 1 LEG (3-0-X-1) 4X3 RPE 8

SKILL

POWER CLEAN AND PUSH JERK

METCON

METCOM: 18′

A) EMOM 5′ CADA 1′:
X POWER CLEAN AND PUSH JERK

B) FOR TIME: 9/8/7/…/1 (10′ TC)
BURPEES OTB
*ENTRE RONDAS 10 SIT UP