TRABALHO DO DIA

Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Hip and Shoulders

then 

2 rounds

30'' Single leg glute bridges hold

30'' Split squat hold 

10 Plank walk hand

then

Thruster Ladder

7 @55% of clean and jerk

5 @60% of clean and jerk

3 @65% of clean and jerk

1 @70% of clean and jerk

Rest 1' and return

1 @70% of clean and jerk

3 @65% of clean and jerk

5 @60% of clean and jerk

7 @55% of clean and jerk

Cap 10'

Conditioning

4 Rounds For Time

100 Double unders / 130 S.U

40 Wall ball @20/14 lbs

Cap 13'