Segunda-feira(17/12)

A) WARM UP 

TABATA 4'

Pvc pass thru

T-spine pulse

Rolinho

Shoulder press opener (45/35)

B) Strength & Conditioning

SPLIT JERK 

saindo do HACK 

• EMOM 4'
• 2 reps Split jerk 65%
• chegar a 65% 

B1) EVERY 90" for 15 minutes (10 sets) of:

• 1 rep Split jerk 85% RM
• chegar até 85%

B2) DEADLIFT 8'

• Set 1:     10 rep 55% - RM
• Set 2:     8 reps 65%
• Set 3:     6 reps 75%
• Set 4:     4 reps 85%

C) WOD

EMOM 8'

• 8 a 10  C2B 
• 10 Cal row ou 100m run

Rest 4'

AMRAP 6'

• 10 Thruster (95/65)
• 10 bar facing burpee