Quarta-feira(07/11)

A) WARM UP 

TABATA 4'

• PVC pass thru 
• Dog stretch 
• Wrist pulse 
• Rolinho

+

EMOM 12'

• 1°min: 10 handstand Shoulder shrugs 
• 2°min: 4 a 6 HSPU negative deficit  (45+25)
• 3°min: 4 a 6 jerk balance (45/35)
• crescendo carga
• 4°min: 4 a 6 Hang Squat clean
• Mesma barra. Aumentando carga

B) Strentgh & Conditioning 

EVERY 2' for 6 minutes  (3 sets)

• 1 Hang Squat clean + 1 Clean (qualquer Clean)  + 1 Split JERK

B1) EMOM 10'

• 1 clean & Jerk
• Aumentar carga até chegar - 85%

B2) EMOM 4'

• 2 clean Pull 
• iniciar com a carga que terminou o anterior

C) WOD 

EVERY 6' for 18 minutes  (3 sets)

• 500m run
• 25 Wall ball (30/20)