Warm-up - 15'
5' escada de coordenação
5' mobilidade
5' burguener (15/20)
B)
AMRAP - 6'
100m sprint
10 A swing (24/16)
4' rest
AMRAP - 5'
10 push-up hand release
10 jump squat
10 push-up hand release
10 jump squat
4' rest
AMRAP - 4'
AMRAP - 4'
Máx. snatch (Scale: Power snatch /RX: snatch full)
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ENDURANCE
A)
Warm-up - 12'
250m row
15 russian swing (24/16)
25 box jump
15 russian swing
25 DU
B)
Strength & Conditioning
3 SDHP
5 rounds
5 rounds
C)
400m run
12 pistols
12 HSPU
3 rounds
12 HSPU
3 rounds
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