A) WARM UP
TABATA 4'
• Supinated grip hang from pull up bar
• Diamond push up
• Bottom up KB press D
• Bottom up KB press E
+
TABATA 4'
• KB cossack squat
• Reverse snow Angel
• Front squat 45/35
• Split jerk
B) Strength and Conditioning
EVERY 2' for 12 minutes (6sets)
1 Power clean + 2 FS + 1 Split jerk @90% RM C&J
B1) EVERY 3' for 18 minutes
200m run
Power snatches
Set 1 e 2 ---> 10 reps @50% RM de snatch
Set 3 e 4 ----> 7 reps @60%
Set 5 e 6 ----> 4 reps @70%
C) WOD
AMRAP 10'
2 Power clean 135/95
2 bar MU
4 /4, 6/6 , 8/8, 10/10.....
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