Warm-up
Tabata - 8'
Zoombie kick
Dog stretch
Air squat
Jumping jack
*Alternar movimentos
B)
Strength & Conditioning
EMOM - 4'
3 narrow grip OHS (45/35)
EMOM - 4'
2 Drop snatch (45/35)
EMOM - 15'
1 high hang squat snatch
Min 1: 3 (50% PR snatch)
Min 4: 6 (60%)
Min 7: 9 (70%)
Min 10: 12 (80%)
Min 13: 15 (85%)
C)
WOD
AMRAP - 8'
100 DU
10 clean (225/155)
10 pistols
100 DU
20 cleans
20 pistols
100 DU
30 cleans
30 pistols
*Torneio CrossFit Brasil
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