Warm-up
TABATA - 4'
Mountain climber
Reverse burpee
B)
Strength & Conditioning
EMOM - 12'
*30/40 DU
*Nose to wall handstand hold 45"
*10 box jumps
B1)
Workout - 6'
A cada 2' (3 sets):
3 high hang clean + 3 front squats (50%-55% PR clean)
B2)
Workout - 12'
A cada 2' (6 sets):
2 hang clean + 2 front squats (60%-65%)
B3)
Workout - 6'
A cada 1'30" (5 sets)
2 clean lift off + 1 clean deadlift (100%)
*sai do chão até os joelhos 2x + 1 deadlift visando o caminho da barra no clean
*corrigir estifadas
C)
WOD
80 DU
25 KB swings (24/16)
20 thrusters (95/65)
80 DU
20 KB swings
15 thrusters
80 DU
15 KB swings
10 thrusters
Tima cap: 10'
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ENDURANCE
A)
Warm-up
TABATA - 8'
* Skip kan kan (alternado)
* PVC pass through
* Squat jump
* Push-up
B)
Conditioning WOD
Workout - 10'
A cada 2' (5 sets)10 box jumps over
10 HSPU
C)
WOD
4 rounds for time:
460m run + 15 pull-ups
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