WARM UP

2 RONDAS

1´ DU/SU
10 AIR SQUAT
10 SUPINE SHOULDER FLEXION
10 FLEXION ESCAPULAR
20´´ FRONT PLANK

STRENGHT

EMOM 12′ cada 2′

1 SHOULDER PRESS 90%
SIDE PLANK LIFT X15/15´´

SKILL

TECNICA POWER CLEAN

METCON

FOR TIME (12´)

3 POWER CLEAN
2 WALL CLIMB
15 WALL BALL

*CADA RONDA:
+3 POWER CLEAN
-3 WALL BALL