TRABALHO DO DIA

Wednesday

Treino 3. Quarta Feira


Mobility 
Quadril

Warm up

2 rounds

1 Muscle Clean (bar)
2 Front Squats

 2 rounds

1 Power Cleans (50% of clean)
2 Front Squats 


SKILL

Every 20'' for 3' 20''

2 *Front squat - 65% of clean

rest 2'

Every 20'' for 2' 40''

2 *Front squat  - 70% of clean

rest 2'

Every 20'' for 2'

2 *Front squat - 75% of clean


*Você deve iniciar o F. Squat de pé (caracterizar um power clean), caso entre em squat clean deverá executar + 2 front Squats.


WOD

20' Emom 

1' 15 Thrusters 75/55 lbs - 35/25 kg
2' 10/8 Cal. Bike
3' 12 T2B
4' 15 KB Swing 24/16kg
5' Rest