Segunda-feira(10/09)

A ) Warm Up

TABATA 4'

• Air squat 
• Pvc good morning 
• Back squat 45/35
• Montain climb 

B)Strength & Conditioning 15'

B1) BACK SQUAT  (5 Sets)

• 5 sets 
• 3 reps - chegar a 85 %

B2) Conditioning WOD 

• 3' para preparar a carga do treino 
• SNATCH 95/65

+

• EMOM 12'
• 1°min: 12/10cal row 
• 2°min: 20DU +10 C2B 
• 3°min: 4burpee over bar + 4 Hang Squat snatch (95/65)
• 4°min: rest 

C) WOD 

3 rounds for time 

• 15 cal row 
• 30 DU 
• 10 C2B 
• 5 burpee over bar 
• 5 Hang Squat snatch (135/95)