TRABALHO DO DIA

 Wednesday

Treino 3. Quarta Feira 

Mobility and Warm up

Hip, Thoracic spine and shoulders

then

Barbell clean

Strength

Power Clean

In 3 minutes

9 @55%

7 @60%

5 @65% 

3 @70%

Conditioning

In 6 minutes

3' Amrap

6 Burpee over the bar

1 Clean @200/145 lbs - 90/65 kg

then

38 Wall Ball in the remaining time

@20/14 lbs

rest 1' and repeat 

Rest 4'

In 6 minutes

3' Amrap

6 Front Squat @135/95 lbs - 60/42 kg

1 Thruster

then

38 Box Jump in the remaining time

rest 1' and repeat