TRABALHO DO DIA

Monday 

Treino 1. Segunda Feira 

Mobility and Warm up

Ankle, hip and shoulders

then

Barbell Hang squat clean

then

Strength

Back Squat 

5 - 5 - 5 - 5 @75-80% em seguida 5 a 8 vertical jump

rest 2' each round

4 RDS

1 Heavy Hang Squat clean 

then

Conditioning

11' Amrap

1 Hang squat clean @135/95  lbs - 61/42 kg

3 Front Squat

5 B.O.B

2 Hang squat clean

4 Front Squat

6 B.O.B

3 Hang squat clean

5 Front Squat

7 B.O.B

4 Hang squat clean

6 Front Squat

8 B.O.B