Terça-feira(15/01)

A) WARM UP

TABATA 4'

• Dog stretch + mountain climb D/E
• Speed climb
• Pvc pass thru
• T-spine pulse 

+

TABATA 4'

• Power Clean
• Power jerk
• Front squat
• Rolinho

B) Strength & Conditioning

Construir ao longo das séries uma sequência pesada

EVERY 2' for 16 minutes ( 8 sets)

• Power clean and power jerk

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B1) FRONT SQUAT 12'

 ( saindo do hack)

• Set 1:          3 reps 60%
• Set 2:          2 reps 70%
• Set 3,4,5:    1 rep 75% a 85%

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C) WOD

Against 3 minutes running clock
Rest 1' between sets, and perform 4 sets. ( 16')

• 10 gobblet squat 32/24
• 8 BMU
• Max DU

• 10 gobblet squat
• 6 BMU
• Max DU

• 10 gobblet squat
• 4 BMU
• Max DU

• 10 gobblet squat
• 2 BMU
• Max DU

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