Quarta-feira(24/07)

A) WARM UP 8'

2 rounds of

200 m run

15 double KB squat

200 m run

15 double KB deadlift

B) Strength and Conditioning

EMOM 3'

JERK BALANCE 3 reps

+

 EMOM 3'

TALL JERK 3 reps

B1) 6 sets of:   12'

Jerk with pause ----> 2 reps

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

B2) In 12 minutes or less....

Establish a 5 RM  FRONT SQUAT

C) WOD

AMRAP 6'

6 hang squat clean 115/75

6 burpee facing bar