Sexta-feira(13/09)

A) WARM UP 

Every 5' for 15 minutes  ( 3 sets) 

400m run (2× 200m)------> 500m row 

20 russian swings 24/16

20 Push Up 

B) Strength & Conditioning 

EMOM 15' 

1°min 40 DU 

2°min 5 Power snatch 95/65

3°min 10 DB snatch 55/35

C)WOD 

3 rounds for time 

8 Power clean 135/95

16 C2B 

20 cal row- -----> 250 m run