WARM UP

2 RONDAS

30 JUMPING JACK
10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15´ CADA 3′

5 SHOULDER PRESS (2-1-X-1)
1X STRICT T2B RIR 2

RPE 7.5 RIR 2-4 *80%


SKILL

PUSH JERK


METCON

5 ROUNDS FOR TIME ( (10′ T.C.)

RX

5 PUSH JERK | 50/35 KG
10 BOX JUMP OVER
50 DU

SCALED

5 PUSH JERK | 35/25 KG
10 BOX JUMP OVER
50 DU

OPEN

5 PUSH PRESS | 20/15 KG
10 BOX JUMP OVER
50 DU