WARM UP

3 RONDAS

50 JUMPING JACK
10 FLEXION ESCAPULAR
15/15´´ PVC FRONT RACK POSITION
10/10 SUPINE SHOULDER FLEXION


STRENGHT

EMOM 15′ CADA 3′

6 BENCH PRESS (2-0-1-1)
SERIE T2B/KNEES UP/TUCK HOLD
*SEGÚN EL NIVEL

*RIR 2-3 (ENTRE EL 75-80%)


SKILL

TÉCNICA THRUSTER


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