Terça-feira(09/10)

A) WARM UP 8'

2 rounds:

• 30" Scapular push up
• 30" Side plank D
• 30" Side plank E
• 30" Supinated grip hang from pull up bar
• 6 Alternating cossack squat
• 6 Hang squat clean
• 6 Power clean 
• 6 Split jerk

obs: no 2° round colocar carga leve na barra.

B) STRENGTH & CONDITIONING

In 10 minutes build a HEAVY:

• 1 hang squat clean + 1 POWER Clean + 1 POWER jerk
• pode soltar a barra depois do Hang squat clean

B1) BACK SQUAT 15'

• Set 1:     5 rep - 65%
• Set 2:     3 rep - 75%
• Set 3 :    1 rep - 80%
• Set 4 :    1 rep - 85%
• Set 5:     1 rep - 90%

C) WOD

For time

• 45 deadlift (115 /75)
• 35 hang Power clean (115/75)
• 25 push jerk (115/75)
• 15 OHS (115/75)