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