WARM UP
2 RONDAS
10/10 WGS
10 DEAD BUG
10 FLEXION ESCAPULAR
10/10 BANDED EXTERNAL ROTATION
10/10 SUPINE SHOULDER FLEXION
STRENGHT
RM BENCH PRESS TC 15’
PROTOCOLO
1X3 50%
1X2 60%
1X2 70%
1X1 80%
1X1 85%
1X1 90%
1X1 95%
RM
SKILL
PUSH JERK
METCON
AMRAP 12’ TC
10 PUSH JERK
15 BOX JUMP OVER
20 PUSH UP
25 SIT UP
50 DU
RX
50/35 KG
60/50 CM
SCALED
40/25 KG
60/50 CM
100 SU
OPEN
20/15 KG
50/40 CM
SU