Terça-feira(24/09)

A) WARM UP 
5'

•  Alternating Turkish get up 
• carga livre

B) STRENGTH & CONDITIONING

Build a heavy complex 15'

• 1 Power clean + 2 FS + 1 POWER jerk

B1 ) BACK SQUAT 
10'

• Set 1:      5 reps 60%
• Set 2:      3 reps 70%
• Set 3:      3 reps 75%
• Set 4:      1 rep 80%
• Set 5:      1 rep 85%++

C) WOD

AMRAP 18' 

•  18 cal bike ou 18 cal  row ou 200 m run
•  15 wall ball 30/20
•  12 DB snatch 50/35
•  9 T2B
•  6 burpee
•  3 ring MU

Obs: a partir desta semana estarei colocando um ACTIVITY RECOVERY 

500 m run