WOD 12/6/2017 - segunda-feira

A)

Warm-up - 12'

TABATA - 4'

Step lunge

Sit-up remador 

Front squat (45/35)

Snatch push press 

200m run

TABATA - 4'

Hang power clean 

Thruster 

SOH 

HSPU hold 

B)

Strength & Conditioning - 9'

Workout 9' 

A cada 1'30" (6 sets):

4 front squats

*sair do chão 

*iniciar 55% PR clean

*construir carga

B1)

Workout 9' 

A cada 1'30" (6 sets):

3 position power snatches

*iniciar 55% PR snatch 

B2)

EMOM - 5'

6 HSPU + 6 C2B 

C)

WOD 

AMRAP - 4'

3 hang squat snatches (95/65)

6 thrusters 

9 SOH 

12 box jumps