Quarta-feira(22/08)

A) WARM UP 
TABATA 4'

• Jumping jack
• Split jack
• Air squat
• T spine pulse

B) STRENGTH & CONDITIONING 15'

Build to today

• 3 RM front squat

B1) SPLIT JERK 17'

• 1 rep - 55% a 95%

C) WOD

AMRAP 6'

• 150m run ou 7 cal bike
• 12 DB snatch 50/35
• 150m run ou 7 cal bike
• 12 pull up

REST 4'

AMRAP 6' 

• 9 cal row ou 100m run
• 12 DB thruster 50/35
• 9 cal row ou 100m run
• 12 burpee over DB