TRABALHO DO DIA

 Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Hip and thoracic spine

then

Barbell Power clean and Jerk

then

Every 30'' for 2'

3 P.clean and jerk

rest 2' and add weight

Every 20'' for 2'

2 P.clean and jerk

rest 2' and add weight

Every 10'' for 2'

1 P.clean and jerk

Conditioning

3 rounds 

100 Double unders / 130 S.U

15 Deadlifts @220/155 lbs - 100/70 kg

then

6 rounds

5 Sumo Deadlift high pull @135/90 lbs - 61/40 kg

10 Toes to bar

 Cap 13'