Quarta-feira(17/07)

A) WARM UP

3 rounds of:

200m run

20 kb deadlift 24/16

20 goblet squat 

TC:10'

B) Strength and Conditioning

EMOM 3'

JERK BALANCE   3 reps

+

EMOM 3'

TALL JERK    3 reps

⚠️pode subir carga

B1)  SPLIT JERK with pause(12')

*Dip and hold for 2" at the bottom of the dip, them drive

5 sets----> 3 reps

⚠️saindo do hack

⚠️não tem %

⚠️ênfase na técnica

B2) BACK SQUAT (10')

Establish a 10 RM 

C) WOD

AMRAP 10'

20 air squat

15 T2B

10 D ball clean 100/60