Quarta-feira(14/08)

A) WARM UP 

EMOM 9'

1°min 5 dog stretch + 10 Montain climb 

2°min 5 rolinhos + 10 wrist pulse 

3°min 3 Power clean +3 FS + 3 Split jerk 45/35

B) Strength & Conditioning 

EVERY 2' for 20 minutes  ( 10 sets)

1 clean Pull + 1 Squat Clean + 1 Split jerk 

Set 1 e 2      60% PR 

Set 3 e 4       70%  a 75%

Set 5 e 6        80% a 85%

Set 7 e 8        90% a 95%

Set 9 e 10    95% ++++

C) WOD 

EVERY 5' for 15 minutes  ( 3 sets)

30 cal bike ou 40 cal row ou 500m run 

30 russian swings 32/24