Warm-up
Tabata - 8' (16 rounds)
*pass through (PVC)
*strict shoulder press (35/45)
*good morning (35/45)
*mountain climber
B)
Strength & Conditioning
EMOM - 10'
A cada 2 min:
0-2 min:
10 squat snatch (75/55)
2-4 min:
8 squat snatch (95/65)
4-6 min:
6 squat snatch (115/80)
6-8 min:
4 squat snatch (135/95)
8-10 min:u
2 squat snatch (155/115)
(power snatch é permitido)
Rest 5'
EMOM - 10'
A cada 2 min:
0-2 min:
10 deadlifts (155/115)
2-4 min:
8 deadlifts (185/135)
4-6 min:
6 deadlifts (205/145)
6-8 min:
4 deadlifts (225/155)
8-10 min:
2 deadlifts (225/155)
C)
WOD
700m run
25 SOH (95/65)
3 rounds for time
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