WARM UP

2 RONDAS

20´´ FROG ROCKS
5/5/5/5 YTWL
10 DEAD BUG
15/15´´ PVC SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 12´30 CADA 2´30

1 BENCH PRESS (2-0-1-1)
SIDE PLANK 20+20´´

RIR 2 ±93%


SKILL

TECNICA DU
(Y REPASO THRUSTER)


METCON

10 RFT (12´ TC)

RX

8 THRUSTER | 40/30 KG
20 DU

SCALED

8 THRUSTER | 30/20 KG
20 DU

OPEN

5 FRONT SQUAT + PUSH PRESS| 20/15 KG
20 SU