WOD 28/5/2017 - segunda-feira

A)

Warm-up 3 rounds:
12 ativações glúteo c/ elástico
10 squats 3" pausa
8 rolos
6 burpees

B)
Strength & ConditioningFoot work
Tall clean

EMOM - 5'
Squat clean 3" + hang power clean + front squat 3" pausa (55%-65%)

EMOM - 5'
Clean lift off 3" pausa + squat clean (75%-85%)

EMOM - 5'
3 squat cleans (T&G)

C)
WOD
21-15-9
Power clean (RX 155/105 - SC 95/65)
Wall balls (20/14)
Time cap: 10'