TRABALHO DO DIA

Thursday

Treino 4 Quinta Feira


Mobility
Ombros

Warm up

3 rounds

5 Shoulder press
7 Worm walk
9 Squat


Skill

0 - 45''

3 Shoulder to over head 65% of clean and jerk

45'' - 1' 30''

5  Shoulder to over head 65% of clean and jerk

1' 30'' - 2' 15''

7 Shoulder to over head 65% of clean and jerk

Rest 3' and repeat


WOD

4 RFT

18 kettlebell Swing 32/24 kg
15 Chest to bar 
12 Thrusters 95/65 lbs - 43/30 kg

Cap 12'