Terça-feira(02/07)

A) WARM UP

TABATA 4'

• Scapular push up

• Side plank D

• Side plank E

• Hang from pull up bar

+

TABATA 4'

• Alternating cossack squat

• FS 45/35

• Split jerk

• Power snatch

B) Strength and Conditioning

EVERY 2' for 10 minutes

 ( 5 sets)

2 FS + 1 Split jerk

 @90% of RM C&J

B1) EVERY 4' for 16 minutes 

(4 sets)

200m run/18 cal row /15 cal bike

40 DU

* Power snatch

* Set 1 ------> 10 reps

 @60% of RM snatch

* Set 2 -------> 8 reps @65%

* Set 3 -------> 6 reps @70%

* Set 4 --------> 4 reps @75%

C) WOD

For time

• 30 DB thrusters 50/35 ( só 1 DB)

• 30 DB Power clean

 ( sai do chao)

• 30 HSPU

Time cap: 10'

🤐🤐🤐🤐🤐🤐🤐