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
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