WOD 31/1/2018 - quarta-feira

A)

Warm-up

3 rounds:

10 PVC pass through 

10 mountain climbs 

5 candlestick rolls to squat 

B)

Strength & Conditioning 

EMOM - 6'

1° min: 3 clean deadlift + 3 clean pull + 3 clean high pull (45/35)

2° min: 3 squat clean (45/35)

3° min: 3 clean deadlift + 3 clean pull + 3 clean high pull (75/55)

4° min: 3 squat clean (75/55)

5° min: 3 clean deadlift + 3 clean pull + 3 clean high pull (95/65)

6° min: 3 squat clean (95/65)

B1)

EMOM - 10'

1 squat clean (60%-90%)

C)

WOD 

5 hang power clean (155/105)

5 front squats 

10 HSPU 

5 front squats 

5 rounds for time