Warm-up
Tabata - 4'
Air squat
Frog stretch
PVC pass through
T spine pulse on box
+
The Burgener Warm-up
3 rounds/3 reps de cada
- 1º round: 45/35
- 2º e 3º rounds: aumentando a carga
B)
Strentgh & Conditioning
EMOM - 12' (*60%-65% PR snatch)
1° min: 1 snatch high pull + 1 power snatch + 2 balances
2° min: 1 hang snatch high pull + 1 hang dip power snatch + 2 OHS
3° min: 1 power snatch + 1 OHS + 1 hang squat snatch + 1 OHS
C)
WOD
AMRAP - 12'
5 push-presses (135/95 - 95/65)
10 front squats
10 HSPU
15 push-ups hand release
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ENDURANCE
A)
Warm-up
50 split jacks
40 elbows jacks
30 jump knee tucks
20 burpee smurf jack
10 squat thrusts
B)
Passar movimentos do treino
C)
WOD
EMOM - 35'
1° min: 15 a 18 cal row
2° min: 12 box jumps with step down
3° min: 30 a 50 DU
4° min: 12 wall balls (20/14)
5° min: 12 KB front rack reverse lunges (24/16)
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