WARM UP

2 RONDAS

15/15´´ PVC FRONT RACK POSITION
10 SUPINE SHOULDER FLEXION
10/10 SUPERMAN CONTRALATERAL
10+10 MONSTER WALK


STRENGHT

EMOM 15´ CADA 3´

10 SHOULDER PRESS (2-1-X-1)
10 STRICT T2B

*60%


SKILL

HANG POWER CLEAN
PUSH JERK


METCON

EMOM 16´

RX

0-1´ MAX PUSH JERK | 40/25 KG
1-2´ DU
2-3´ SIT UP DURANTE
3-4´ REST

SCALED

50″ ON
0-1´ MAX PUSH JERK | 30/20 KG
1-2´ DU/SU
2-3´ SIT UP DURANTE
3-4´ REST

OPEN

40″ ON
0-1´ MAX PUSH JERK | 20/15 KG
1-2´ SU
2-3´ SIT UP DURANTE
3-4´ REST