WARM UP

2 RONDAS

10 CAT CAMEL
20´´ SKY REACHES
5/5/5/5 YTWL
10 BANDED SCAPULA RETRACTION


STRENGHT

EMOM 12’30» CADA 2’30»

5 DEAD LIFT (2-1-1-1)
5 STRICT PULL UP (2-0-1-0)

*RIR 2 (ENTRE EL 80%)


SKILL

TECNICA BOX JUMP


METCON

FOR TIME: 30/20/10/20/30 (12´ TC)

RX

KB SWING | 24/16 KG
BOX JUMP | 70/60 CM

SCALED

KB SWING | 16/12 KG
BOX JUMP | 60/50 CM

OPEN

SWING RUSO | 12/8 KG
BOX JUMP | 50/40 CM