WOD 4/6/2019 - segunda-feira

A)

Warm-up 

EMOM - 9'

• 10 PVC pass through + 10 step lunges 

• 6 mountain climbs + 6 rolinhos 

• 4 back squats + 4 shoulder presses + 4 split jerk (45/35)

B)

Strength & Conditioning 

Back squat - 12'

1 heavy single

*Sai do rack 

Shoulder press - 10'

1 heavy single

*Sai do rack 

Split jerk - 12'

Chegar a 80% do RM 

*Sai do rack 

C)

WOD 

AMRAP - 8'

1 rope climb 

5 hang squat clean (175/115)

5 SOH (175/115)

50 DU