Quarta-feira(25/07)

A) WARM UP
TABATA 4'

• Scapular push up
• Alternating russian swing (20/14)
• Rolinho
• Alternating cossack squat

B) STRENGHT & CONDITIONING

EMOM 4'

• 2 reps of:
• 1 High hang Power snatch + 1 OHS + 1 High hang squat snatch

B1) EVERY 2' FOR 18'(9 sets)

• 1 High hang squat snatch + 1 squat snatch ( NO FOOT MOVEMENT)
• trabalhar agressividade na barra e caída rapida. Não faremos foot work
• construir carga ao longo dos sets

B2) DEFICT DEADLIFT 6'

• 3 sets
• 8 reps - 65%

B3) BACK SQUAT 6'

• 3 sets
• 8 reps - 65%

C) WOD

AGAINST A 13' RUNNING CLOCK PERFORM

• 1500m row
• 150 DU
• 20 burpee
• Max Ring MU
• score será o máximo de RMU ou até onde chegar