Segunda-feira(01/10)

A) WARM UP 10'

2 rounds of:

• 30" side plank D
• 30" scapular push up
• 30" side plank E
• 30" supinated grip hang from pull up bar
• 12 alternating cossack squat
• 6 clean deadlift 45/35
• 6 squat clean from bellow the knee
• 6 Split jerk

B) STRENGTH & CONDITIONING

In 15 minutes build a HEAVY complex

• 1 clean deadlift + 1 squat clean from 2" pause bellow the knee + 1 Split jerk

C) WOD

5 rounds of:

• 30 V up sit up
• 15 m handstand walking ou 15 strict HSPU
• 1 round DT (155/105)

DT: 12 deadlift • 9 hang clean • 6 Shoulder to OH

TIME CAP 20'