TRABALHO DO DIA

 Monday

Treino 1. Segunda Feira

Mobility and Warm up

Ankle. hip and shoulders

then

Barbell Hang squat clean

then

In 40 secconds

15'' Back Squat hold

25'' max back squat

rest 1'and repeat for total of five rounds

Conditioning

As many reps as possible in 9 minutes

1 Hang Squat clean @115/85 lbs - 52/35 kg

9 Burpee over the bar

2 Hang Squat clean

9 Burpee over the bar

3 Hang Squat clean

9 Burpee over the bar

4 Hang Squat clean

9 Burpee over the bar

...