Segunda-feira(19/11)

A) WARM UP

EMOM 10'

• 5/5 Single arm ring row 
• 10 Reverse grip push up 
• 10 Band pull through 
• 30" supinated grip hang from pull up bar
• 10 cossack squat

B) Strength & Conditioning 

EMOM 5'

• 1 clean and jerk
•  50% a 65%

B1) EVERY 90" for 12 minutes ( 8 sets)

• 1 clean and jerk 
• 80% a 85%
• qualquer Clean & jerk

C) WOD

EMOM 21'

• 12/10 cal row/100m run/10 cal bike

• 20 DU + 10 wall ball (20/14)

• 10 T2B