A)
Warm-up - 10'
10-8-6
PVC pass through
OHS
Mountain climb
Dynamic mobility and activation
3 rounds:
30" single arm hang from bar 30/30
30" band anterior PAC stretch 30/30
10 single arm OHS KB (10/10)
B)
Conditioning WOD
50 tuck-up
50 shoulder TAP
50 alternating single leg cross T2B
(Time cap: 6')
C)
Strength
EMOM 14'
A cada 2':
BACK SQUAT (sai do rack)
6 (65% PR)
4 (70%)
2 (75%)
2 (80%)
1 (85%)
1 (90%)
Max rep (80%)
*Anotar carga e reps
EMOM - 6'
1 shoulder press + 1 push press (sai do rack/construir a carga)
D)
WOD
AMRAP - 6'
6 snatches (135/95)
8 T2B
10 box jumps
Rest 2'
AMRAP - 6'
40 DU
10 SOH (135/95)
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