Quarta-feira(04/05/2018)

A) WARM-UP
EMOM 6'

• 10 pvc pass thru + 10 T spine pulse
• 10 T/Y/I raise
• 4 Footwork do split jerk + 4 shoulder press opener (45/35)

B) STRENGHT & CONDITIONING

EMOM 3'

• 3 tall jerk

B1) 15' para construir um Split Jerk

• chegar a 85%

B2) 4 sets of: 5'

• Dip & drive 2 reps: 85%

B3) EMOM 8'

• Deadlift 2 reps: 85%

C)WOD

EVERY 4' FOR 16' (4sets)

• 200m run
• 15 pull up
• usar colete: 20lb/15lb