WARM UP

2 RONDAS

10+10 MONSTER WALK
10 CAT CAMEL
20´´ HIP MOBILITY 90/90
10 PULLS APART


STRENGHT

EMOM 15′ CADA 3′

7 BACK SQUAT (2-0-1-1)
7 INVERTED BAR ROW (3-1-1-1)

RIR 3-4 ±70%


SKILL

TECNICA PUSH JERK


METCON

FOR TIME: 21/15/9 (11´ TC)

RX

PUSH JERK | 50/35 KG
BOX JUMP | 60/50 CM
*TIEMPO QUE SOBRA: MAX STEP BOX | 16/12 KG

SCALED

PUSH JERK | 35/25 KG
BOX JUMP | 60/50 CM
*TIEMPO QUE SOBRA: MAX STEP BOX | 12/8 KG

OPEN

PUSH PRESS | 20/15 KG
BOX JUMP | 50/40 CM
*TIEMPO QUE SOBRA: MAX STEP BOX