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