Segunda-feira(06/08)

A) WARM-UP
EMOM 9'

• 6 mountain climb + 6 rolinhos + 4 dog stretch
• 10 reverse snow angel + 10 diamond  push up + 10 wrist pulse
• 3 FS + 3 push press + 3 power jerk + 3 split jerk (45/35)

B) STRENGTH & CONDITIONING

16 '

• 8 sets of:
• 1 push press + 1 power jerk + 1 split jerk
• saindo do rack
• construir carga ao longo dos sets

B1) FRONT SQUAT

10'

• 8 sets of:
• 1 rep - @24X1

C) WOD

3 rounds of:

• 300m row  ou 200m run
• 12 T2B
• 8 burpee facing box jump over
• 6 HSPU DÉFICT (45+15lb/45lb)

TIME CAP 15