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