15/06/2018 SEXTA-FEIRA

A) WARM UP 10'
3 Rounds of

• 5 dog stretch 
• 5 mountain clim
• 10 parallel leg swing
• 10 lateral leg swing
• 10 pvc leg pass
• 10 air squat

+

TABATA 4'

• Hang squat clean 45/35
• Kipping pull up
• Hollow rock
• Frog stretch

B) STRENGHT & CONDITIONING

EMOM 3'

• 3 reps
• Hang squat clean (50% RM)

+

EMOM 4'

• 2 reps
• Hang squat clean (até 70%)

+

EMOM 5'

• 1 rep
• Hang squat clean (até 80%)

C) WOD

AMRAP 10'

• 3 Squat clean
• 6 Burpee C2B
• 9 Box jump