WARM UP

5′ DU 2 RONDAS

10 KB HALO
10/10 KB KNEE WINDMILL
20/20″ KB HIP OPENER
20″ BOOTSTRAPPERS
30″ COSSACK SQUAT

FUERZA EMOM 9 CADA 3

RM STRICT PULL UP 

SKILL

POWER CLEAN AND JERK

METCON

FOR TIME: 10′ TC

5 POWER CLEAN AND JERK
10 T2B
30 KB SWING
5 POWER CLEAN AND JERK
10 T2B
20 KB SWING
5 POWER CLEAN AND JERK
10 T2B
10 KB SWING

RX

50/35 KG
20/16 KG

SCALED

30/20 KG
10 K2C
16/12 KG

OPEN

20/15 KG
10 SIT UP
12/8 KG