Warm-up
EMOM - 9'
1° min: 5 dog stretches + 10 mountain climbs
2° min: 5 rolinhos + 10 wrist pulses
3° min: 3 power clean + 3 front squats + 3 split jerks (45/35)
B)
Strength & Conditioning
Workout - 20'
A cada 2' (10 sets):
1 clean pull + 1 squat clean + 1 split jerk
Sets 1 e 2 == 60% PR
Sets 3 e 4 == 70%-75%
Sets 5 e 6 == 80%-85%
Sets 7 e 8 == 90%-95%
Sets 9 e 10 == 95% +
C)
WOD
Workout - 15'
A cada 5' (3 sets):30 cal bike ou 40 cal row ou 500m run (400+100)
30 russian swings (32/24)
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