WARM UP
3 RONDAS
10 FLEXION ESCAPULAR
10 DEAD BUG
5/5/5/5 YTWL
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15′ CADA 3′
7 BENCH PRESS (2-0-1-1)
STRIST T2B/KNEES UP
RIR 2 ±75%
SKILL
TECNICA CLUSTER
METCON
FOR TIME 10′ TC
RX
21 THRUSTER | 40/30 KG
400 M RUN
15 THRUSTER
400 M RUN
9 THRUSTER
SCALED
21 THRUSTER | 30/20 KG
400 M RUN
15 THRUSTER
400 M RUN
9 THRUSTER
OPEN
21 THRUSTER | 20/15 KG
400 M RUN
15 THRUSTER
400 M RUN
9 THRUSTER