Warm-up
EMOM - 12'
1° min: 5 dog stretches + 10 mountain climbs
2° min: 6 rolinhos + 10 wrist pulses
3° min: 5 squat cleans (5" pause in botton position)
B)
Strength & Conditioning
EMOM - 6'
1° min: 2 super slow front squat (95/65)
*15" sobe/15" desce
2° min: 4 stricts C2B
B1)
Workout - 18'
A cada 2' (9 sets):
1 clean lift off + 1 squat clean
*construir um heavy complex
*preservar a mecânica do movimento
C)
WOD
1' in == 30" off
2° min: 4 stricts C2B
B1)
Workout - 18'
A cada 2' (9 sets):
1 clean lift off + 1 squat clean
*construir um heavy complex
*preservar a mecânica do movimento
C)
WOD
1' in == 30" off
10 rounds = 15'
7 thruster (115/85) + max burpee facing bar
7 thruster (115/85) + max burpee facing bar
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