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