WARM UP

2 RONDAS

10 BANDED SQUAT
10 PLATE ROMANIAN DEADLIFT
10/10 SUPINE SHOULDER FLEXION
10 REVERSE SNOW ANGELS
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 10′ CADA 2´30

3 DEAD LIFT (2-1-1-1)
3 STRICT PULL UP (2-1-1-1)

RPE 6


SKILL

TECNICA PUSH JERK


METCON

EMOM 15′

RX

0-1´ 12 BOX JUMP | 70/60 CM
1-2´ 15 KB SWING | 24/20 KG
2-3´ 10 PUSH JERK

SCALED

0-1´ 12 BOX JUMP | 60/50 CM
1-2´ 15 KB SWING | 16/12 KG
2-3´ 10 PUSH JERK

OPEN

0-1´ 12 BOX JUMP | 50/40 CM
1-2´ 15 KB SWING | 12/8 KG
2-3´ 10 PUSH JERK