Sexta-feira (29/06/2018)

A) WARM-UP
TABATA 4'

• Pvc pass thru
• T spine pulse
• Footwork do Split Jerk
• Shoulder press opener (45/35)

+

TABATA 4'

• Drop to split (45/35)
• Split jerk
• Good morning
• Dead lift

B)STRENGTH & CONDITIONING 18'

obs: saindo do rack. 15' para construir a carga e chegar a 80% do RM.

• 1 Jerk dip + 1 Split Jerk

B1) EMOM 8'

• Deadlift 2 reps(65% do RM)

C)WOD

EVERY 2' FOR 21'

• 460m run
• 15 burpee
• 15 pull up

obs: usar colete (14/10)