A) WARM UP
EMOM 6'
- 20 speed climb+ 6 mountain climb
- 4 dog stretch + 10 T spine pulse
- 5 hang Clean & Split jerk
B) STRENGTH & CONDITIONING
- Build in 15 minutes a HEAVY hang Clean & Split jerk
obs: qualquer Clean
B1) TEMPO FS 32×1 10'
- 5 sets: 2 reps @65% a 85%
C) WOD
3 rounds of
- 400m run
- 15 C2B
- 10 burpee box jump over
Quando relógio chegar no 12' iniciar:
3 rounds for time
- 20 wallball 30/20
- 10 deadlift 225/155
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