TRABALHO DO DIA

Friday

Treino 5. Sexta Feira


Mobility
Ombros

Warm up
Barbell H.P Snatch


Skill

A) Barbell Cycling

Hang P. Snatch

5 @65% of power
5 @70% of power
3 @75% of power
3 @80% of power

rest 1' each round


B) Pull up

5 Weighted pull up
5 Weighted pull up
ME Pull up ( kipping or Butterfly)

rest 1' each round


WOD

3 Rounds For Time

10 H.Power Sntach @95/65 lbs - 43/30 kg
10 Pull ups

Cap 6'

Rest 3'

3 Rounds For Time

10 Deadlift @225/165 lbs - 102/75 kg
10 B.Box Jump Over

Cap 6'