WARM UP
2 RONDAS
30 JUMPING JACK
10 SUPINE SHOULDER FLEXION
10+10 MONSTER WALK
10 PULLS APART
STRENGHT
EMOM 15´ CADA 3´
5 SHOULDER PRESS (2-1-X-1)
15/15´´SIDE PLANK
*AVANZADO: SIDE PLANK CLAMSHELL
RPE 7.5 RIR 2-4 *80%
SKILL
TECNICA PUSH JERK
METCON
EMOM 20´ CADA 5´
*PESO PARA PODER HACER UNBROKEN
RX
10 PUSH JERK | 40/25 KG
20 FRONT SQUAT
400 M RUN
SCALED
10 PUSH JERK | 30/22.5 KG
20 FRONT SQUAT
400 M RUN
OPEN
10 PUSH PRESS | 20/15 KG
20 FRONT SQUAT
400 M RUN