WARM UP
2 RONDAS
30 JUMPING JACK
5/5/5/5 YTWL
10 SUPINE SHOULDER FLEXION
20´´ FRONT PLANK
STRENGHT
15′ TC
RM SHOULDER PRESS
O 5X5 70%
SKILL
TECNICA PUSH JERK
METCON
5 ROUNDS FOR TIME (15´ TC)
RX
10 PUSH JERK | 40/30 KG
10 BOX JUMP OVER | 60/50 CM
10 BURPEE OVER THE BAR
50 DU
1´ REST
SCALED
10 PUSH JERK | 30/22,5 KG
10 BOX JUMP OVER | 60/50 CM
10 BURPEE OVER THE BAR
50 DU
1´ REST
OPEN
10 PUSH JERK | 20/15 KG
10 BOX JUMP OVER | 50/40 CM
10 BURPEE OVER THE BAR
50 DU
1´ REST