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