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