TRABALHO DO DIA

Friday

Treino 5. Sexta Feira


Mobility
Quadril 

Warm up

2x

10 kipping swing
10 Air Squat
5 kb press
5 Muscle clean


Skill

0 - 45''

3 Front Squat @65% of clean

45'' - 1' 30'' 

5 Front Squat @65% of clean

1' 30'' - 2' 15''

7 Front Squat @65% of clean


Rest Three minutes and repeat (1x)

WOD

For Time

12 Chest to bar
15 Push ups
7 Bar Muscle up
30 Kettlebell Thrusters 24-24/16/16 kg
7 Bar Muscle up
15 Push ups
20 Squat cleans  155/110 lbs - 70/50 kg
7 Bar muscle up
15 Push ups
12 Chest to bar

Cap 12'