Quarta-feira(01/08)

A) WARM UP
EMOM 8'

• 10 PVC pass thru + 10 OHS
• 10 hindu push
• 8/8 bottom up KB press
• 5/5 single arm overhead KB cossack squat

+

• Burgener warm up 4'
• 1 sequencia - 3 reps cada movimento

B) STRENGTH & CONDITIONING 

EVERY 2' FOR 16' (8 sets)

• High hang squat snatch + squat snatch - 70% a 80% RM de Snatch

B1) DÉFICIT DEADLIFT 7'

• 3 reps 
• 10 reps - 65%

B2) BACK SQUAT 7'

• 3 reps
• 10 reps - 70%

C) WOD

AGAINST A 9 MINUTE RUNNING CLOCK

• 30 cal row ou 400m run
• 25 C2B
• 15 DB squat (50/50 - 35/35 - padrão open)
• Max burpee (padrão open)