Segunda-feira (10/06)

A) WARM UP 4'

• Jumping Jack

• Sit up remador

• Plank shoulder taps 

• Rolinho

+

EMOM 6'

• 10 reverse snow Angel + hollow rock no resto do min

• 10 Wrist pulse + FS hold no resto do min 45/35

• 5 power clean and power jerk

B) Strength & Conditioning 

Spend 6' working on Handstand s....Kipping/strict/walking....

B1) EMOM 5'

1 POWER clean & 1 power jerk

⚠️deve aumentar a carga

⚠️não precisa anotar B1

B2) TAKE 6' to estabilish a heavy POWER clean & POWER jerk

⚠️explicar a diferença entre Power jerk e Push jerk

C) WOD

5 - 4- 3- 2-1

Power clean

SOH

OHS

145/100

Immediately

30 DB squat 55/45

15 cal row ou 12 cal bike

15 burpee facing bar

For time