Warm-up
50 step lunges
40 jumping jacks
30 sit-ups butterfly
20 mountain climbs
10 reverse burpees
B)
Strength & Conditioning
AMRAP - 8'
10 alternating DB snatch (55/35)
20 OH step lunges (45/25)
12 T2B
B1)
Workout - 10'
A cada 2' (5 sets):
1 power clean + 2 front squats + 1 push jerk + 2 back squats +1 split jerk behind the neck
*Construir carga
C)
WOD
AMRAP - 8'
3 hang power clean (135/95)
6 front rack lunges
3 SOH
9 C2B
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ENDURANCE
A)
Warm-up
EMOM - 9'
1° min: 15 air squats + 10 push-ups
2° min: 20 hollow rocks
3° min: 10 kipping pull-ups
B)
Strength & Conditioning
AMRAP - 10'
50 DU
20 American swings (24/16)
15 pull-ups
B1)
Workout - 9'
A cada 1'30" (6 sets):
3 front squats + 3 jerks (construir carga)
*sair do chão
C)
WOD
AMRAP - 8'
20 DB snatch (45/25)
20 box jumps over
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