Quarta-feira(05/09)

A) WARM UP 
AMRAP 6' 

• 12 Russian swing KB(20/12)
• 9 Globblet squat
• 6 burpees

B) Skills and Drills

EMOM 6'

• 1º min: 1 wall climb + 20"hand plank
• 2º min: 20 hand plank shoulder tap
• 3º min: 20 wall facing handstand marching

C) STRENGTH & CONDITIONING

Todo LPO não tem percentual. Estamos visando somente a técnica

EMOM 4'

Saindo do rack

• 3 Reps
• Split jerk (aumentando carga)

C1) EVERY 2' FOR 6'(3 sets)

• 3 Reps:
• Split jerk

C2) EVERY 2' FOR 6'(3 sets)

• 2 Clean pull + 2 power clean + 2 front squat + 2 push jerk
• pode soltar a barra

D) WOD

FOR TIME

• 800m run (700+100)
• 12 T2B
• 9 Bar MU
• 6 Clean&Jerk 185/135