A) WARM UP
EMOM 6'
- 4 dog stretch + 4 mountain climb + 4 rolinhos
- 2 POWER Clean + 2 FS + 2 shoulder press opener
B) Strength & Conditioning
EVERY 90" for 9 minutes (6 sets)
- 1 Power clean + 1 FS + 4 a 6 strict HSPU
- até 90% do RM de FS
B1) BACK SQUAT 14'
- Set 1: 6 reps 65% do RM
- Set 2: 4 reps 75%
- Set 3: 2 reps 85%
- Set 4: 1 rep 90%
- Set 5: 2 reps 85%
- Set 6: 4 reps 80%
- Set 7: 6 reps 70%
C) WOD
EVERY 12 ' for 24 minutes (2 sets)
400 m run
20 a swing (32/24)
10 HSPU
5 MU
200m run