WARM UP
2 RONDAS
5/5/5/5 YTWL
10 DEAD BUG
15/15´´ PVC FRONT RACK POSITION
15/15´´ PVC SHOULDER FLEXION
STRENGHT
EMOM 15′ CADA 3′
4 SHOULDER PRESS (2-0-1-1)
4TRICT T2B/KNEES UP
RIR 2 ±82%
SKILL
PUSH JERK
METCON
5 RFT (10´ TC)
RX
5 PUSH JERK | 40/30 KG
15 SIT UP
30 DU/SU
SCALED
5 PUSH JERK | 30/22,5 KG
15 SIT UP
30 DU/SU
OPEN
5 PUSH JERK | 20/15 KG
15 SIT UP
30 DU/SU