TRABALHO DO DIA

Friday

Treino 5. Sexta Feira

Mobility and Warm up

Thoracic spine

then

Barbell P. clean 

Strength

Power clean

3 - 3 - 2 - 2 - 1 - 1 - 1

@70  -  80 -  90/95% of P.C

Conditioning

5' *Amrap 

0' - 4' *max rounds of

3 Bar Muscle up or 6 chest to bar

6 Deadlifts @155/115 lbs - 70/50 kg

4' - 5' *max reps of

Hang Power clean

rest 3'

5' *Amrap 

0' - 4' *max rounds of

3 Bar Muscle up or 6 chest to bar

9 American KB Swing @32/24 kg

4' - 5' *max reps of 

Deadlift @200/145 - 90/65 kg