Warm-up
Tabata - 4'
PVC pass through
T spine pulse
Mountain climb
Rolinho
Tabata - 4'
45/35
Snatch push press
Snatch balance
Snatch pull
Squat snatch
B)
Strength & Conditioning
Workout - 20'
A cada 2' (10 sets):
1 snatch pull + 1 squat snatch
Set 1 e 2 ------- 2 (50% RM Snatch)
Set 3 e 4-------- 2 (60%)
Set 5 ------------ 1 (70%)
Set 6 ------------ 1 (75%)
Set 7/8/9/10 --- 1 (80%++++)
C)
WOD
21-15-9
SOH (135/95)
C2B
For time
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ENDURANCE
A)
Warm-up
5' DU
Tabata - 4'
Scapular push-up
Alternating reverse lunge
Alternating lateral lunge
Plank
B)
Strength & Conditioning - 10'
2 rounds (45/35):
5 clean grip romanian deadlift
5 clean pull from below the knee + hang power clean + front squat
2 rounds (95/65):
3 clean grip romanian deadlift
3 clean pull from below the knee + hang power clean + front squat
2 rounds (135/95):
1 clean grip romanian deadlift
1 clean pull from below the knee + hang power clean + front squat
B1)
Construir um heavy single - 10'
Squat clean
C)
WOD
2.100 m run
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