Quarta-feira(11/07/2018)

A) WARM UP
EMOM 6'

• 10 pvc pass thru + 10 T spine pulse
• 5 footwork do Split jerk + 5 shoulder press opener
• 6 split jerk

B) STRENGTH & CONDITIONING

SPLIT JERK 16'

• Set 1: 3 reps - 60%
• Set 2: 2 reps - 70%
• Set 3: 2 reps - 75%
• Set 4: 1 rep - 80%
• Set 5: 1 rep - 85%
• Set 6/7/8: 1 rep - 85%+
• segurar 1'' na posição final(barra acima da cabeça)

B1) DEADLIFT 12'

• Set 1: 5 reps - 70%
• Set 2: 5 reps - 75%
• Set 3: 3 reps - 80%
• Set 4: 2 rep - 85%

C) WOD

EMOM 18'

• 12 alternating reverse lunge KB (24/16)
• 20 DU + 6 C2B
• 20 DU + 8 Push up
• colete(20/14)