WOD 7/7/2016 - quinta-feira

A)

Warm-up - 10'

10 pass through (PVC)

10 air squats

20 DU

+

5 high pull (45/35)

5 muscle clean (45/35)

5 front squats (45/35)

5 dog strech 

B)

Strength & Conditioning

CLEAN COMPLEX

EMOM - 10'

0 ao 5' = 2 high hang power clean + 2 front squat (50% PR)

6' ao 10' = 1 power clean + 1 front squat + 1 squat clean (iniciar com 65% e aumentar)

C)

WOD 

AMRAP - 5'

5 power clean (185/135 rx - 135/95 SC)

5 burpees 

Rest 5'

AMRAP - 10'

3 squat clean (185/135 rx - 135/95 SC)

1 round do benchmark "Cindy"