Segunda-feira(14/01)

A) WARM UP 

TABATA 4'

• Kick to handstand on wall
• Wall facing handstand marching

B) Strength & Conditioning

EMOM 6'

• B1: 4 a 6 strict HSPU
• B2: Max unbroken kipping HSPU

anotar somente somatório do B2

B3) EVERY 2' for 6 minutes 

• High hang S snatch + Snatch balance 
• 50% a 60% RM de snatch

B4) EVERY 2' for 6 minutes

• High hang squat snatch + hang squat snatch + OHS
•  60% a 70%

B5) EVERY 2' for 6 minutes

• Hang s snatch + OHS 
• 70% a 75%

Não precisa anotar B3/B4/B5

C) WOD

5 rounds for time

TIME CAP 25'

• 400m run  ( casinha de motos) ou 500m row 
• 20 DB clean & jerk (50/35) 
• 10 P cada braço / todos saem do chão