A)
Warm-up AMRAP - 6'
12 russian swings (20/12)
9 gobblet squats
6 burpees
B)
Skill & Drills EMOM - 9'
1° min: 1 wall climb + 10" hand plank
2° min: 20 hand plank shoulder taps
3° min: 20 wall facing handstand marching
C)
Strength & Conditioning EMOM - 4'
*Sai do rack
3 behind the neck jerk (aumentando a carga)
C1)
Workout - 6'
A cada 2' (3 sets):
3 split jerks
C2)
Workout - 6'
A cada 2' (3 sets):
2 clean pull + 2 power clean + 2 front squats + 2 push jerks
C3)
Workout - 6'
A cada 2' (3 sets):
1 clean pull + 1 power clean + 1 front squat +1 push jerk
D)
WOD
800m run (700 + 100)
12 T2B
9 bar MU
6 C&J (185/135)
For time
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