Terça-feira(13/08)

A) WARM UP
EMOM 6' 

• 6 air squat + 6 jumping squat + 6 step lunge
• 10 pvc pass thru + 10 T spine pulse + 10 closed grip push up
• 4 shoulder press opener + 4 power jerk + 4 split jerk

B) STRENGTH & CONDITIONING

10' 

• FRONT SQUAT + 1/4 FRONT SQUAT
• saindo do rack
• construir carga pesada

B1) 16' FOR:

• 1 Power jerk + 1 split jerk
• pause for 2/3" in the jerk receiving position
• construir carga ao longo dos sets

C) WOD

• 21 Hang clean (155/105)
• 9 Box jump
• 15 Hang clean
• 15 Box jump
• 9 Hang clean
• 21 Box jump

FOLLOWED BY

9/7/5

• Squat clean (155/105)
• Bar MU

TIME CAP 20'

obs: anotar tempo separadamente de cada WOD