Terça-feira(09/07)

A) WARM UP

EMOM 6'

• 10 montain climb + 5 rolinhos

• 10 russian swing + 5 goblet squat

• 3 FS(front squat) + 3 SC(squat clean) 45/35

B) Strength and Conditioning 12'

⚠️saindo do hack

⚠️anotar 

FS

Set 1 ao 3 ---> 2 reps @50% a 60% do RM

Set 4 ao 8 ----> 1 rep @65% ++++

B1) EMOM 6'

1 SC   Chegar @70%

⚠️não precisa anotar

B2) EVERY 2' for 10 minutes (5sets)

1 SC @95%

C) WOD

3 rounds for time

500m run

20 pull up

10 deadlift 185/135

5 strict HSPU

TC: 18'

⚠️RX somente sem ABMAT