WARM UP

2 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
10 SUPINE SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15´ CADA 3´

8 DEAD LIFT (2-1-X-1)
8 STRICT PULL UP

RPE 7 RIR 3-4 *70%


SKILL

TECNICA POWER CLEAN AND JERK


METCON

FOR TIME 15/10/5 (7´ TC)

RX

POWER CLEAN AND JERK | 50/35 KG
BOX JUMP OVER | 60/50 CM

SCALED

POWER CLEAN AND JERK | 35/25 KG
BOX JUMP OVER | 60/50 CM

OPEN

HANG POWER CLEAN AND PUSH PRESS | 20/15 KG
BOX JUMP OVER | 50/40 CM