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
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