Segunda-feira(24/09)

A) WARM UP

TABATA 4'

•  Jumping Jack
•  Mountain climb
•  Rolinho
•  T spine

B) STRENGTH & CONDITIONING

EMOM 4'

• 3 squat clean + 1 Split jerk
• iniciar só com a barra e ir aumentando a carga.

B1) EVERY 2' for 8 minutes (4 sets)

• 3 squat clean + 1 Split jerk
•  65% a 75% do C&J

B2) FRONT  SQUAT 
10'

• Set 1 e 2:     3 reps 70% - RM
• Set 3 e 4:     3 reps 75%
• Set 5 e 6:     2 reps 80%

C) WOD

EMOM 15'

• 8 burpee deadlift (50/50-35/35)
• 15/10 cal bike ou 100 m run
• 40 DU