WARM UP

2 RONDAS

10 CMJ/NO ARMS
20´´ PRAY SQUAT
10 CAT CAMEL
15/15´´ PVC FRONT RACK POSITION
10 BANDED SQUAT


STRENGHT

EMOM 12’30»  CADA 2’30»

3 BACK SQUAT (2-0-1-1)
3 INVERTED BAR ROW (3-1-1-1)

RIR 3 ±82%


SKILL

POWER CLEAN


METCON

5 RFT (12´ TC)

RX

3 POWER CLEAN | 40/30 KG
6 BOX JUMP | 70/60 CM
9 BURPEE TO TARGET
12 SIT UP
24 DU

SCALED

3 POWER CLEAN | 30/22,5 KG
6 BOX JUMP | 60/50 CM
9 BURPEE TO TARGET
12 SIT UP
24 DU

OPEN

3 POWER CLEAN | 20/15 KG
6 BOX JUMP | 50/40 CM
9 SCALED BURPEE
12 SIT UP
24 DU