WARM UP

3 RONDAS

5/5/5/5 YTWL
10 DEAD BUG
15/15´´ PVC FRONT RACK POSITION
10/10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 12´30 CADA 2´30

2 SHOULDER PRESS (2-0-1-1)
TRICT T2B/KNEES UP

RIR 2 ±87%


SKILL

TECNICA PUSH JERK


METCON

EMOM 12′

RX

0-1´ 10 PUSH JERK | 50/35 KG
1-2´ 50 DU
2-3´ 30 SIT UP

SCALED

0-1´ 10 PUSH JERK | 50/35 KG
1-2´ 50 DU
2-3´ 20 SIT UP

OPEN

0-1´ 10 PUSH PRESS | 20/15 KG
1-2´ 50 DU
2-3´ 20″ FRONT PLANK