Segunda-feira(16/07)

A) WARM UP
Tataba 4'

• Air squat
• Hollow rock
• Wrist pulse
• Front squat 45/35

B) STRENGTH & CONDITIONING 6'

• 6 sets of:
• 3 reps Weighted seated box jump
• usar colete
• carga livre e pode aumentar

B1) Dead stop Front Squat 10'

• construir 1 RM
• sair do rack baixo

B2) EVERY 90'' for 15' (10 sets)

• 1 Clean&Jerk
• qualquer clean
• construir carga ao longo dos sets

C)WOD

• 5 Bar MU
• 10 A. swing (32/24)
• 15 Wall ball (20/14)