Segunda-feira(15/10)

A) WARM UP

EMOM 6'

• 4 dog stretch + 4 mountain climb + 4 rolinhos
• 10 wrist pulse + 10 t spine pulse + 20" hold FS (45/35)
• 1 POWER Clean + 1 squat clean + 1 push jerk + 1 Split jerk

B) Strength & Conditioning

In 15 minutes build:

• 1 clean + 2 FS + 1 Split jerk

B1) Saindo do RACK build a 
HEAVY 10'

• ENDERTON FRONT SQUAT complex. 
• 1 rep

C) WOD

EMOM 15 '

• 100m run
• 20 wall ball 20/14
• 12 pull up