WARM UP

400 M RUN 2 RONDAS

5/5/5/5 YTWL
10+10 THORACIC ROTATION
20″ FRONT PLANK
30″ COSSACK SQUAT
12 PRISONER LUNGE

FUERZA EMOM 9 CADA 3

BANDED (RODILLAS) FRONT SQUAT (3-1-X-1) 4X8 RIR 2 

STRICT PULL UP (2-1-X-1) 4X5 RIR 2

SKILL

PUSH JERK

*AVANZADOS: 2 HEAVY REP PUSH JERK DESDE RACK CON 2″ PARADA

METCON

FOR TIME (13′ TC)

400 M RUN
40 SIT UP
300 M RUN
30 PUSH JERK
200 M RUN
20 BURPEE OTB

RX

40/30 KG
30 T2B
20 PUSH JERK
10 BURPEE OTB

SCALED

30/20 KG

OPEN

PUSH PRESS
20/15 KG