Sexta-feira(21/12)

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