Sexta-feira(02/08)

A) WARM UP 

EMOM 8'

1°min  15 reverse snow angel

2°min  handstand hold 45"

3° min 10 handstand marching  (nose to wall)

4•  min  hang Power clean + squat clean +  power JERK 

B) Strength & Conditioning 

Every 2' for 16 minutes  (8 sets)

 CLEAN & JERK 

Set 1   2 reps 70%

Set 2    2 reps 75%

Set 3    2 reps 80%

Set 4 a 8  1 Rep 85%+++++

☡Squat clean & Jerk 

C) WOD 

600m run 

30 OHS  95/65

30  Pull up

400 m run

20 OHS 115/ 75

20 c2b

200 m run 

10 OHS 135 / 95

10 bar MU

For time