TRABALHO DO DIA

Thursday


Treino 4. Quinta Feira
Mobility
Torácica / Ombros

Warm up
Skill

 a)  Hang Power Clean 

10'' pause hang position and then 3 reps fast 80% of power

(4 Rounds -  rest 1' cada round )

b) CORE

 3 Rounds

 1' Front rack kb wall squat
15 Zombie crunch plate
20 Hollow Rocks
WOD

 Double TABATA alternate (8 minutes)

 Double Rss kb Swing  16/16 - 12/12 kg
Hang Squat Clean  95/65 lbs - 42/30 kg



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