WARM UP

2 RONDAS

10 BANDED SQUAT
10/10 SUPINE SHOULDER FLEXION
15+15´´ WRIST MOBILIZATION
20´´ ANKLE DORSIFLEXION


STRENGHT

EMOM 15′ CADA 3′

8 FRONT SQUAT (2-0-1-1)
8 STRICT PULL UP (2-0-1-1)

RIR 3-4 ±70%


SKILL

TECNICA PUSH JERK


METCON

5 RONDAS POR TIEMPO (12´ TC)

RX

5 PUSH JERK | 50/35 KG
15 KB SWING | 20/16 KG
20 SIT UP

SCALED

5 PUSH JERK | 30/20 KG
15 KB SWING | 16/12 KG
20 SIT UP

OPEN

5 PUSH JERK | 20/15 KG
15 KB SWING | 12/8 KG
20 SIT UP