Terça-feira(28/08)

A) WARM UP

EMOM 6'

• 1º min: 10 pvc pass thru + 10 shoulder press opener (45/35)
• 2º min: 10 wrist pulse + 8 power clean bellow the knee
• 3º min: 6 rolinhos + 6 split jerk

B) STRENGTH & CONDITIONING

CLEAN & JERK

• EVERY 2' FOR 20'(10 sets)
• Set 1 e 2 - 3 reps 60% PR
• Set 3 e 4 - 2 reps 70% PR
• Set 5 e 6 - 1 rep 80% PR
• Set 7 e 8 - 1 rep 90% PR
• Set 9 e 10 - 1 rep 90%+ PR

obs: qualquer clean

C) WOD

2 Rounds FOR TIME

• 1000m run (2x500m)
• 50 wall ball (20/14)
• 25 pull up
• Se chover a adaptação será 250 DU