A)
Warm-up
2 rounds:
50m farmer walk (unilateral KB)
100m sprint
50m farmer walk (unilateral KB)
10 shoulder presses (45/35)
+
5'
Squat jerk (aumentar carga de leve)
B)
Strength
EMOM - 6'
2 squat jerks (carga livre)
C)
WOD
"Open 15.4"
3 HSPU
3 Cleans (RX 185/125 - Scale 135/80)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
*Anotar o round que parou
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ENDURANCE
A)
Warm-up - 10'
Em duplas:
Swing russo
5-10-15
B)
WOD
1.600m run
25 goblet squats (24/16)
25 jump squats
2 rounds for time