Warm-up - 10'
B)
Força:
Front squat
8-8-6-6
8-8-6-6
C)
200m run
21 squat clean (115/75)
200m run
15 shoulder OH
200m run
9 OHS
200m run
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Endurance
A)
21 squat clean (115/75)
200m run
15 shoulder OH
200m run
9 OHS
200m run
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Endurance
A)
920 m run
B)
Strength & conditioning
EMOM - 8'
3 Hang power snatch + 2 OHS (95/65)
3 Hang power snatch + 2 OHS (95/65)
C)
20 wall ball (20/16)
10 C2B
400m run
20 wall ball
10 C2B
400m run
15 Wall ball
5 C2B
200m run
15 Wall ball
5 C2B
200m run
10 C2B
400m run
20 wall ball
10 C2B
400m run
15 Wall ball
5 C2B
200m run
15 Wall ball
5 C2B
200m run
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