Sexta-feira(24/08)

A) WARM UP 6'
2 rounds of:

• 6 single arm KB swing
• 6 front rack KB reverse lunge
• 6 single arm KB clean and press
• 12 sit up V up
• KB entre 6 e 16
• 6 rep D/6 rep E

B) STRENGTH & CONDITIONING 15'

EMOM 15'

• 1 power clean + 1 power jerk
• 55% a 85%

C) WOD

EMOM 12'

• 10 cal row/bike/100m run
• 6 box jump over
• 30 DU + 10 T2B

REST 3'

3 rounds for time

• 10 cal row/bike/100m run
• 6 box jump over
• 30 DU
• 10 T2B