Segunda-feira(01/07)

A) WARM UP

TABATA 4'

• Pvc pass thru 

• Burpee

• Pvc OHS 

• Rolinho

+

TABATA 4'

• Front squat 45/35

• Front rack step lunge 45/35

•  SQUAT Clean

• OHS

B) Strength and Conditioning

EMOM 3'

OHS ------> 5 reps 

⚠️pode aumentar carga

⚠️sai do chão

B1)EMOM 3'

FRONT SQUAT ------> 5 reps 

⚠️não pode fazer o squat clean

⚠️pode aumentar a carga

B2) EMOM 3'

1FS + 1/4 FS -----> 3 reps

⚠️pode aumentar a carga 

B3) EVERY 2' for 8 minutes

 (4 sets)

1 squat clean(SC)+ 2 FS

⚠️Pode chegar @ 80% SC

B4) EVERY 2' for 8 minutes

1 SC

⚠️@80% ++++

⚠️anotar somente o B4

C) WOD

EMOM 15'

• 6👩10👨strict pull up

• 12 alternating Front rack KB reverse lunge (o par⬆️10kg)

• 8 burpee + 20 DU

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