Segunda-feira (08/10)

A) WARM UP

TABATA 4'

• Rolinho
• Wrist pulse
• Hollow Rock
• T spine pulse

+

TABATA 4'

• Squat clean 45/35
• Split jerk
• FRONT SQUAT

Obs: são somente 3 movimentos mesmo 

B) STRENGTH & CONDITIONING

In 15 minutes 5 sets of:

• 1 clean + 2 FS + 1 Split jerk
• Set 1: 60% - RM C&J 
• Set 2: 65%
• Set 3: 70%
• Set 4: 75%
• Set 5: 80%

obs:  qualquer clean

B1) EVERY 2' for 8 minutes (4 sets)

• 1 squat clean + 1 Split jerk : 85%+

C) WOD

• 1 mile run( 3x500m + 100m)
• 50 push up
• 25 C2B
• 15 Thruster (155/105)

TIME CAP: 25'