Sexta-feira(02/11)

A) WARM UP 

Every 5' for 15 minutes  ( 3 sets) 

• 400m run (2× 200m)------> 500m row 
• 20 russian swings 24/16
• 20 Push Up 

B) Strength & Conditioning 

EMOM 15' (5 sets)

• 1°min: 40 DU 
• 2°min: 5 Power snatch (135/95)
• 3°min: 10 DB snatch (55/35)

C)WOD 

3 rounds for time 

• 8 Power clean 135/95
• 16 C2B 
• 20 cal row- -----> 250 m run