TRABALHO DO DIA

Friday

Treino 5. Sexta Feira

Mobility and Warm up

Hip and Shoulders

then

Barbell Overhead squat

Strength - Every 2'30'' for 12'30'' (5 rounds)

10  Overhead squat @55% of snatch

10 Plate zombie crunch

8  Overhead squat @65% of snatch

10 Plate zombie crunch

6  Overhead squat  @70% of snatch

10 Plate zombie crunch

6  Overhead squat  @75% of snatch

10 Plate zombie crunch

4  Overhead squat @80% of snatch

10 Plate zombie crunch

Conditioning

For Time

21 Thrusters @115/85 lbs

then

3 rounds

100 D.U /150 S.U

12 Strict Handstand push up

then

21 Thrusters

Cap  11'