WARM UP

2 RONDAS

30 JUMPING JACKS
15/15″ SIDE PLANK
15/15″ PVC SHOULDER FLEXION
20″ 90/90 HIP MOBILITY


STRENGHT

EMOM 10′ CADA 2’30

2 BENCH PRESS 70% (2-0-X-1)
FRONT PLANK CON PESO 20″


SKILL

PUSH JERK


METCON

METCON

0-3′ MAX PUSH JERK
3-8′ 800 M RUN
8-12′ MAX STRICT PUSH UP

RX

50/35 KG

SCALED

30/22’5 KG

OPEN

20/15 KG