Quarta-feira(24/10)

A) WARM UP
EMOM 6'

• 10 pvc pass thru + 10 t spine pulse + 10 wrist pulse
• 6 mountain climb + 6 rolinhos
• 5 deadlift + 5 POWER jerk

B) Strength & Conditioning 
In 15 minutes

• 1 JERK dip 2" pause + 1 POWER jerk 2" pause in receive position + 1 Split jerk  
• 70% do RM de jerk
• chegar a 70% 

B1) DEADLIFT 15'

• Set 1:   8 rep  - 55% RM 
• Set 2:   6 reps - 65%
• Set 3:   4 reps - 75%
• Set 4:   2 reps - 85%
• Set 5:   1 rep  - 95%
• Set 6:   1 rep - 95%++++

C ) WOD

EVERY 2' for 12 minutes (6 sets)

• 8 Thruster (95/65)
• 6 hang Power (95/65)
• 4  box jump over