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
RX
A) 50/35 KG
SCALED
A) 35/25 KG
OPEN
A) 20/15 KG
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