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
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