WARM UP

2 RONDAS

5/5/5/5 YTWL
10+10 THORACIC ROTATION
20´´ FRONT PLANK
30´´ COSSACK SQUAT
12 PRISONER LUNGE


STRENGHT

RM BENCH PRESS (10´ TC)


SKILL

PUSH JERK


METCON

FOR TIME (13′ TC)

RX

400 M RUN
30 PUSH JERK | 50/35 KG
400 M RUN
20 PUSH JERK
400 M RUN
10 PUSH JERK

SCALED

400 M RUN
30 PUSH JERK | 30/20 KG
400 M RUN
20 PUSH JERK
400 M RUN
10 PUSH JERK

OPEN

400 M RUN
30 PUSH PRESS | 20/15 KG
400 M RUN
20 PUSH PRESS
400 M RUN
10 PUSH PRESS