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