Terça-feira(23/10)

A) WARM UP
EMOM 6'

• 10 pvc pass thru + 10 t spine pulse + 10 wrist pulse
• 4 dog stretch + 4 mountain climb + 4 rolinhos
• 2x - 1 Clean + 1 FS + 1 Split jerk 

B) Strength & Conditioning 12'
EVERY 2' for 12 minutes 

• 1 clean + 1 FS + 1 Split jerk
• Set 1 e 2:  70% e 75% RM C&J
• Set 3 e 4:  80% e 85% 
• Set 5 e 6:  90%++++

B1) ENDERTON FRONT SQUAT COMPLEX 15'
Saindo do HACK

• Set 1 e 2  80% do RM do complex
• Set 3 e 4 85%
• Set 5  90% ++++

C) WOD
5 rounds for time

• 30 air squat
• 20 pull up
• 10 push up

TIME CAP 20'