Warm-up
3x 200m run
+
3x 200m row
+
Mobility
B)
Strength & Conditioning
EMOM - 5'
3 OHS (135/95)
Rest 5'
EMOM - 5'
3 deadlift (275/185)
C)
WOD
10 deadlift (165/115)
8 hang power clean
6 front squat
4 SOH
2 clusters
4 rounds for time
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ENDURANCE
A)
Warm-up
8' run/row
+
Mobility
B)
Strength & Conditioning
AMRAP - 4'
4 hang squat clean (165/115)
6 burpees
Rest 3'
AMRAP - 6'
4 OHS (95/65)
6 ring dips
C)
WOD
21 thrusters (95/65)
3 leg less rope climb
200m run
15 thrusters
2 leg less
200m run
9 thrusters
1 leg Less
200m run
Obs.: quem não faz leg less pode usar as pernas.
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