Segunda-feira(05/08)

A) WARM UP 

TABATA 4'

• Burpee

• Front squat

• Deadlift

• Squat clean 

B) Strength and Conditioning

Take 16 minutes to build :

1 squat clean + 1 front squat

B1) DEADLIFT 10'

Set 1----> 8 reps 50% RM 

Set 2----> 6 reps 60%

Set 3----> 4 reps 70%

Set 4----> 2 reps 80%

Set 5----> 2 reps 90%

C) WOD

EMOM 15'

• 5 strict pull + 5 C2B

• 5 burpee DB box step over 50/35

• 30 DU + 10 DB thruster