TRABALHO DO DIA

 Thursday

Treino 4. Quinta Feira

Mobility and Warm up

Thoracic spine and shoulders

then

Barbell Power clean and Hang power clean

then

Every 5 seconds for 1' (12 rounds)

1 Hang P.C

Rest 2'

Every 5 seconds for 50'' (10 rounds)

1 Hang P.C

Rest 2'

Every 5 seconds for 40'' (8 rounds)

1 Hang P.C

The question is: How many pounds can you do this without letting go of the bar?

Conditioning

16' Emom

1' 14 Toes to bar 

2' 3 Power cleans @80% of P.C

3' 8 Bar muscle up / 12 Chest to bar

4' 12 Burpee over the bar