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