Terça-feira (11/09)

A) WARM UP 

TABATA 8'

• Death march DB ou KB 
• Reserve snow Angel 
• American swing KB 
• Strict pull Up 

B) Strength & Conditioning 

EMOM 3'

• 3/4 jerk balance (45/35)

B1) EVERY 2' for 6 minutes  (3 sets)

• Clean & jerk  
• 2 reps - 80%

B2) EVERY 2' for 8' ( 4 sets)

• Clean & jerk  
• 1 rep - 90%

C) WOD 

AMRAP 20'

• 3 bar MU 
• 5 Power clean 185/135
• 7 box jump over