Warm-up
TABATA - 4'
Dog stretch
Wrist pulse
Mountain climber
Front squat c/ 2" pausa (45/35)
+
EMOM - 4'
1° min: 2 clean high pull + 2 squat clean
2° min: 2 hang clean pull + 2 hang squat clean
B)
Strength & Conditioning
Workout - 9'
A cada 1'30"(6 sets):
Tri position clean (50/60% RM)
B1)
Workout - 9'
A cada 1'30"(6 sets):
1 squat clean + 1 hang squat clean + front squat (60%/70%)
B2)
EMOM - 6'
1 clean pull + 1 squat clean (75&/85%)
C)
WOD
AMRAP - 3'
Max squat clean (RX 155/105 - SC 115/75)
Rest 3'
Achar 1 RM clean
Time cap: 5
Nenhum comentário:
Postar um comentário