A) Warm-up:
920m Run
Emom 9´
1° 20 Back extension
2° 30" High plank
3° 20 Squats
Emom 6'
1° 10 Russian twist
2° 20 Step-lunge
B) Burgener warm-up - Clean
10'
Construir carga do WOD
C) WOD:
50 Hang power cleans (135/95 lbs)
Time cap 10'.
-
Endurance:
A) Warm-up:
2' SU
10x 100m knee up
B) Strength & conditioning:
Back-squat
5x5 @ 70% PR
C) WOD:
15 T2B
15 Deadlifts (185/155 lbs)
400m Run
12 T2B
12 Deadlifts
400m Run
9 T2B
9 Deadlifts
400m Run
Time cap: 15'
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