Warm-up - 8'
3 rounds:
30 jamping jacks
20 squats
10 PVC pass through
6 mountain climbers
B)
Strength & Conditioning - 12'
BACK SQUAT
5-5-5-5-5 (80%-85% PR)
*Aquecer e iniciar já com a carga recomendada
EMOM - 6'
1 clean pull + 1 power clean
*Construir a carga
EMOM - 6'
1 power + 1 squat clean
*Iniciar com a carga do anterior e aumentar
EMOM - 6'
2 squat clean (T&G)
C)
WOD
AMRAP - 18'
10 pull-ups
20 DU
20 alternating front rack lunges (115/75)
10 burpees over barbell
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