TRABALHO DO DIA
Monday
Treino 1. Segunda Feira
Mobility
Quadril / Ombros
Warm up
Barbell Clean&Jerk
Skill
A) Every 1'30'' for 6'
2 Power Clean + 2 Push Jerk @80% of power
B) Back Squat
4 Rounds / 6 reps 75%
WOD
For Time
15 C&J @135/95 lbs - 61/42 kg
9 Burpees Over the bar
12 C&J @155/115 lbs - 70/52 kg
15 Burpees Over the bar
9 C&J @175/125 lbs - 80/56 kg
21 Burpees Over the bar
Cap 15'
Treino 1. Segunda Feira
Mobility
Quadril / Ombros
Warm up
Barbell Clean&Jerk
Skill
A) Every 1'30'' for 6'
2 Power Clean + 2 Push Jerk @80% of power
B) Back Squat
4 Rounds / 6 reps 75%
WOD
For Time
15 C&J @135/95 lbs - 61/42 kg
9 Burpees Over the bar
12 C&J @155/115 lbs - 70/52 kg
15 Burpees Over the bar
9 C&J @175/125 lbs - 80/56 kg
21 Burpees Over the bar
Cap 15'
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