Warm-up
50 jumping jacks
40 speed climbs
30 sit-ups butterfly
20 squats
10 burpees
Tabata - 4'
Squat clean
Sit-up (V-Up)
B)
Strength & Conditioning
Workout 8'
A cada 2' (4 sets):
1°: 10 squat cleans (95/65) + 5 box jumps (masc = everest / fem = box masc)
2°: 8 squat cleans (115/75) + 5 box jumps
3°: 6 squat cleans (155/105) + 5 box jumps
4°: 4 squat cleans (185/135) + 5 box jumps
C)
WOD
AMRAP - 10'
9 power cleans (135/95)
15 push-ups hand release
21 goblet squats (24/16)
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