Warm-up
3' corda
3' mobilty/lacrose/elástico
4' 10 squats
20" plank
B)
12'
3-position squat clean
5 (60% PR)
5 (65%)
3 (75%)
3 (85%)
C)
WOD
200m run
15 power clean (115/75lb)
200m run
15 front squat (115/75lb)
200m run
15 squat clean (115/75lb)
200m run
16 front lunges (115/75lb)
For time
For time
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ENDURANCE
A)
Warm-up
AMRAP 6'
5 pull-ups
10 push up
15 air squat
B)
Strength & conditioning
EMOM - 10'
A cada 2 min:
BACK SQUAT
6 (70% PR)
4 (80%)
2 (90%)
4 (85%)
6 (75%)
3' rest
EMOM - 4' (saindo do rack)
1 front squat + 1 jerk (165/115lb)
1 front squat + 1 jerk (185/125lb)
1 front squat + 1 jerk (205/135lb)
1 front squat + 1 jerk (215/145lb)
C)
WOD
25 SOH (95/65lb)
5 MU (10 C2B/15 pull-ups)
200m run
20 SOH
4 MU
200m run
15 SOH
3 MU
200m run
10 SOH
2 MU
200m run
5 SOH
1 MU
For time