WARM UP

2 RONDAS

30 BANDED JUMPING JACK
20´´ ACTIVE PLANK
15/15´´ PVC SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION
5/5/5/5 YTWL


STRENGHT

EMOM 15′ CADA 3′

10 SHOULDER PRESS (3-1-1-1)
20´´ TUCK HOLD + 20´´ FRONT PLANK

RIR 3-4 ±60%


SKILL

TÉCNICA POWER CLEAN AND JERK


METCON

FOR TIME 21/15/9 (12′ TC)

RX

POWER CLEAN AND JERK | 50/35 KG
BURPEE OTB

SCALED

POWER CLEAN AND JERK | 35/25 KG
BURPEE

OPEN

POWER CLEAN AND JERK | 20/15 KG
SCALED BURPEE