WARM UP

3 RONDAS

50 JUMPING JACK
20´´ HIP MOBILITY 90/90
15/15´´ PVC FRONT RACK POSITION
10+10 SPIDERMAN THORACIC ROTATION


STRENGHT

EMOM 12’30» CADA 2’30»

5 SHOULDER PRESS (2-0-1-1)
SERIE SIDE PLANK 2X20-30´´
*ESCALAR SEGÚN EL NIVEL
*RIR 2-3 (ENTRE EL 77-82%)


SKILL

TECNICA POWER CLEAN


METCON

10 ROUNDS FOR TIME (15′ TC)

RX

5 POWER CLEAN | 50/35 kg
10 STRICT PUSH UP
20 DU

SCALED

5 POWER CLEAN | 30/20 kg
10 PUSH UP
20 DU

OPEN

5 POWER CLEAN | 20/15 kg
5 PUSH UP
20 DU