TRABALHO DO DIA

 Thursday

Treino 4. Quinta Feira

Mobility and warm up

Thoracic spine

then

Barbell Complex 

1 DL

1 Hang clean pull

1 Hang Power clean

8' Emom 

1 DL + 1 H.C.P + 1 H.P.C

Conditioning

0' - 4'

3 Rounds

12 Toes to bar

9 American KB Swing @32/24 kg

then

4' - 5'

6 Burpee over the bar

3 Hang Clean UNBROKEN @Heavyweight

5'- 7' rest 

7' - 11'

3 Rounds 

12 Toes to bar

9 American KB Swing @32/24 kg

then

11' - 12'

6 Burpee over the bar

3 Hang Clean UNBROKEN

12' - 14' rest 

14' - 18'

3 Rounds

12 Toes to bar

9 American KB Swing @32/24 kg

then

18' - 19'

6 Burpee over the bar

3 Hang Clean UNBROKEN