Terça-feira(10/07/2018)

A) WARM UP
TABATA 4'

• Step lunge
• Wrist pulse
• Clean high pull (45/35)
• Hang power clean

B) STRENGTH & CONDITIONING

EMOM 8'

• 1 Clean pull + 2 Power clean
• construir carga ao longo dos sets
• foco na mecânica do movimento/técnica

B1) EVERY 2' FOR 8' (4 sets)

• 1 Clean pull + 1 Hang squat clean

B2) EVERY 2' FOR 6' (3 sets)

• 1 Hang squat clean

B3) BOX SQUAT 18'

• 12 sets - 3 reps
• 70% 1RM de box squat

C) WOD

3 ROUNDS OF

• 500m row ou 600m run
• 20 T2B

FOR TIME