TRABALHO DO DIA

Friday




Treino 6. Sexta Feira


Mobility
Tornozelos / Quadril


Warm up
Barbell Snatch / Squat


Skill

A) Back Squat + Pliometria

4 Back Squat @70%

immediately after 8 Split Jumping Squat

rest 

4 Back Squat @75%

immediately after 8 Split Jumping Squat

rest 

4 Back Squat @?????

Immediately after 8 Split Jumping Squat





B) Hang Squat Snatch

Pause 10'' hang position and then 3 reps fast as possible @60% of snatch

4 rounds / rest 1'


WOD

8' Amrap 

9 O.H. Squat @95/65 lbs - 42/30 kg
7 Burpees Over The bar
5 Pull ups




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