WOD 17/10/2016 - segunda-feira

A)

Warm-up - 6'

Dynamic mobility & activation (p/ clean)

+

3 rounds:

3x banded walking (vai/volta na sala)

B)

Strength & Conditioning

EMOM - 4'

3 tall clean (subindo carga)

EMOM - 6'

3x: 1 high hang + 1 front squat (subindo carga)

EMOM - 6'

3 power clean (Heavy triple - T&G)

EMOM - 4'

3 clean 

*pode soltar a barra e fazer qualquer clean

EMOM - 4'

3 clean pull

C)

WOD

5 rounds:

700m run (ou 1 km row)

Rest 1' entre os rounds