Quarta-feira(16/01)

A) WARM UP

TABATA 4'

• Mountain climb
• Wrist pulse
• Squat clean 45/35
• Rolinho

B) Strength & Conditioning

Build to today's heavy 

* not necessarily a 1 RM

EMOM 12'

• 1 squat clean

B1) Take 18 minutes to build a 1 RM  BACK SQUAT

• Set 1:           3 reps 50% 
• Set 2:           2 reps 60%
• Set 3 ao 8:   1 rep 60%  até 100%

C) WOD

EVERY 5' for 15 minutes 

• 15 burpee touch bar
• 20 T2B
• 15 cal row