Warm-up
TABATA - 8'
PVC pass through
DB Z press
Snatch push press (45/35)
Hang power snatch (45/35)
B)
Strength & Conditioning
Workout - 12'
A cada 2':
1-2 jerks
C)
WOD
AMRAP - 4'
8 power snatches (135/95)
10 box jumps
Rest 4'
AMRAP - 4'
8 power snatches (115/75)
10 box jumps
Rest 4'
AMRAP - 8'
10 push presses (95/65)
10 T2B
10 hand release push-ups
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ENDURANCE
A)
Warm-up
10-8-6-4
PVC pass through
PVC perna p/ frente e trás
Dinamic plank
Jump squat
B)
Strength & Conditioning
Workout - 6'
A cada 1'30":8 burpees touch bar
8 plates GOH (45/25)
EMOM - 8'
1° min: 10 T2B
2°min: 15 gobblet squats (24/16)
C)
WOD
AMRAP - 12'
6 power clean (135/95)
12 box jumps
18 jumping lunges
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