WOD 20/9/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

Dog stretch

Mountain climb

Reverse burpee

Front squat (45/35)

B)

Strength & Conditioning -  20'

Workout - 6'

A cada 2' (3 sets):

3-position clean

*chegar a 65%

B1)

Workout - 6'

A cada 2' (3 sets):

1 hang clean + 2 clean

*chegar a 75%

B2)

Workout - 6'

A cada 2' (3 sets):

1 clean high pull + 1 clean

*chegar a 85%

B3)

Workout - 8'

A cada 2' (4 sets):

Front squat (sai do rack)

Set 1 = 3 (70%)

Sets 2 e 3 = 2 (80%)

Set 4 = 1 (90%)

C)

WOD

15 squat clean (165/115)

30 burpees over bar

15 SOH (135/95)

20 HSPU

15 GOH (115/75)

10 bar MU

For time