A)
Warm-up - 6'
Dynamic mobility and activation
*30" banded lat strech (cada lado)
*30" pec stretch
*30" PVC pass through
*30" PVC OHS
+
3 rounds - 6'
Rosca bíceps
3x 10 (5 cada lado)
Tríceps extension (coice)
3x 10 (5 cada lado)
B)
Strength & Conditioning
EMOM - 6'
2 SNATCH BALANCE (construir carga 50% PR ⬆⬆⬆)
EMOM - 14'
A cada 2 min:
1 snatch high pull + 1 power snatch + 1 OHS (70% PR)
C)
WOD
"HOLLEYMAN"
5 wall balls (20/14)
3 stricts HSPU
1 power clean (225/155 RX - 185/135 SC)
30 rounds
For time
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ENDURANCE
A)
Warm-up
5' DU
5' row
5' run
B)
Dynamic mobility and activation
C)
WOD
50-40-30-20-10
Burpee
Wall ball
Sit-up (v-up)
100m run entre os rounds
Time cap: 25'