Quarta-feira(21/11)

A) WARM UP 

EMOM 6'

• 4 dog stretch + 6 mountain climb+ 6 rolinhos
• 10 wrist pulse + 3 FS + 3 shoulder press opener
• 2 high hang clean + 2 hang squat clean + 2" pause from  bellow the knee 

B) Strength & Conditioning 

EVERY 2' for 10 minutes

• 3 position Clean ( squat clean)

B1) DEADLIFT

EVERY 2 " for 10 minutes

• Set 1    6 reps   65%
• Set 2.   4 reps.  75%
• Set 3.   2 reps.  85%
• Set 4.   2 reps.  90%
• Set 5.   3 a 5 reps.  85%

obs: anotar a carga do SET 5

C) WOD

EVERY 5' for 15'

• 20 burpee to touch bar

• 20 C2B

• 200m run