Segunda-feira(22/07)

A) WARM UP

EMOM 6'

• 10 air squat + 10 step lunge

• 10 ring row + 10 push up

• 10 russian swing + 10 cossack squat

B) Strength and Conditioning 14'

⚠️saindo do hack

2 FS + 1 Split jerk

Chegar @90% C&J

C) WOD

For time 

12 cal row /200 m run 

10 bar facing burpee

8 power clean

⚠️set 1.   95/65

      Set 2.  135/95

      set 3.    155/105

TC: 12'

+

AMRAP 8'

2 kb snatch (24/16) + 2 bar MU

4 kb snatch + 4 bar MU.....

6/6....8/8....10/10....

⚠️o KB snatch não precisa voltar ao chão