Sexta-feira(05/07)

A) WARM UP

3 rounds of

200m run

10 TEMPO double KB FS  30×2

15 unbroken goblet squat

30 DU

TC: 12'

B) Strength and Conditioning 24'

⚠️sai do chão

⚠️pode aumentar a carga mas permanecer leve

⚠️ênfase na técnica

JERK BALANCE

  3 sets----->3 reps

B1) TALL JERK

 3 sets------> 3 reps

B2)  SPLIT JERK 

6 sets ------> 3 reps

⚠️sai do hack

⚠️dip and hold for 2" at the bottom of the dip, then drive

⚠️anotar a última sequência

C) WOD

EVERY 4' for 16 minutes

 ( 4 sets)

500m row

5 power clean 185/135

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